1.
Reducing Your Breast Cancer Risk
The month of October is NATIONAL BREAST CANCER AWARENESS
MONTH. The pink ribbon is an international symbol of breast cancer
awareness.
Your risk of developing breast cancer is highest if you are post-menopausal
and overweight (25% above your ideal weight). If this is you, now is the time
to make some serious changes in your lifestyle pertaining to diet and
exercise weight loss.
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2.
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3.
Eggs: women consuming six eggs a week cut
their risk of breast cancer by 40 percent.
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4.
Green Tea: two cups a day can cut your risk of
cancers by 32 percent, due to the presence of
Polyphenol antioxidants like Flavonoids,
Bioflavonoids, and Isofavonoids
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5.
Tomatoes are rich in lycopene, an anti-oxidant,
shields our body cells from oxidants that have been
related to cancer.
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6.
Orange or yellow coloured fruit and vegetables are a rich source of
betacarotene - which is the precursor of vitamin A and a potent
antioxidant which helps fight off highly-reactive molecules that can harm
our body and lead to severe diseases such as breast cancer. Five
portions a day (80 grammes per portion) to help protect against breast
cancer.
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7.
Soybeans- Soybeans contain flavones which
work against of breast and prostate cancer.
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8.
Broccoli, brussel sprouts, cauliflower and kale - all members of the cabbage
family are said to be highly toxic towards cancerous cells. This is because they
contain cancer-fighting compounds known as indole-3-carbinol which is thought
to deactivate oestrogen, and in turn, help reduce the risk of breast cancer. folic
acid has been found to prevent and destroy cancer cells.
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9.
Among the most currently researched of cancer fighting
foods, turmeric has repeatedly been shown to be an effective
cancer-fighter and even block cancer growth. Previously
found to reduce tumors by an astounding 81%, the naturally
occurring compound found in turmeric, curcumin, exhibits
numerous anti-cancer properties.
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10.
Eating almonds on a regular basis may have a positive effect in the fight
against breast cancer for two reasons. Almonds are high in
monounsaturated fat, which is considered to be healthy. They are also
high in flavonoids. Flavonoids are implicated in the natural removal of
cancer-causing agents in the body.
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11.
Oily fish such as mackerel, sardines, trout and salmon have all been linked
to a lower incidence of breast cancer. This is thanks to the presence of
omega-3 fats. Recent findings have revealed that Omega-3 oils prevent or
slow down the growth of cancerous tumours and also boost our immune
system
Recommended dose: Three portions of fresh oily fish each week
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12.
Flax seed – contains the phytoestrogen lignan that shows
promise in diminishing the onset of estrogen-stimulated
breast cancer
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13.
Garlic gives food a distinctive flavor and also has the benefit
of lowering rates of breast cancer. It contains dialyl sultides
or allium compounds, which have been shown to enhance
the activity of immune cells that fight cancer.
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14.
Studies show that women who regularly exercise (30 to
60 minutes per day) are less likely to develop breast
cancer in their lifetime. If your days are too busy for a
quick workout, try waking up an hour earlier and hitting
the gym before work!
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15.
Breastfeeding for at least six months has been
shown to reduce risk of both breast and ovarian
cancer by about 7 per cent for every baby you
feed.
Regular Self Exams
Self exams are one of the first ways that breast
cancer can be detected and now there are even
apps made to remind you when to self exam!
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16.
Take home message
Exercise More!
Cut Back on Drinks and smoking
Maintain a healthy weight and fat percentage
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17.
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