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10 Tips to Reduce Your Risk of Breast Cancer
Following these steps will help you limit your risk of breast cancer:
1. Choose whole foods.
- This helps increase your insulin sensitivity and prevents insulin resistance. Follow the recommendations in Dr. Hyman’s book
- for more tips on which foods to choose.
2. Get 3-5 hours of exercise per week.
- This also helps increase your insulin sensitivity and allows you to more easily control your percentage of body fat.
3. Increase your fiber intake.
- Your goal is 35 gm per day. High-fiber foods include vegetables, fruits, beans, nuts, and whole grains such as brown rice and ground flax seed.
4. Have protein at every meal or snack of the day.
- Good protein sources include; fish, lean poultry, beans, nuts, eggs, and soy. Make sure you include a few vegetarian options in your daily protein intake.
5. Maintain a healthy weight.
- This is the best studied, most agreed upon step a woman can take to decrease her risk of breast cancer.
6. Get a good night’s sleep.
- Sleeping well helps with weight control, insulin sensitivity, and supports your immune system. All of this is important for preventing cancer.
7. Choose organic and hormone-free meat, milk, and produce.
- This reduces your exposure to unwanted pesticides and hormones.
8. Avoid excess toxic exposure.
- Choose organic products for your lawn and garden, avoid dry cleaning, don’t use plastic bottles, and limit your intake of medications (like Tylenol) that get processed in your liver.
9. Take probiotics.
- Take 10 to 20 billion organisms on an empty stomach twice a day, once in the morning and once in the evening.
10. Limit your alcohol intake to no more than 1 drink per day and 5 per week—less is better.
- Remember 1 drink is 5 ounces of wine, 1.5 ounces of hard alcohol, or 12 ounces of beer.
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