By: Jacqueline Gomes, MBA, RDN
October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other non-communicable diseases. Make sure to practice a healthy lifestyle each day.
Help Reduce Your Risk of Breast Cancer…
- Limit your intake of saturated fats, such as red meat. Eat more healthy fats, like fish, nuts and olive oil
- Fill up on fiber: Eat plenty of fibrous fruits and vegetables; strive for more than 5 cups per day
- Watch your alcohol intake. A glass of red wine or beer occasionally may benefit your health but don’t overdo it
- Eat foods high in omega-3 fatty acids such as fish, walnuts, and flaxseed
- Avoid trans fats, processed meats, and charred or smoked foods
- Keep your body weight in a healthy range for your height and frame
- Exercise for at least 30 minutes, five times a week
- If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine!
A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.