One in eight women in the United States will develop breast cancer. Most women know of someone who has been affected by this disease and wonder what can they do to protect themselves from breast cancer. A new analysis study found 40% of all cases of breast cancer could be prevented with lifestyle changes.
The study, from the research groups American Institute for Cancer Research and the World Cancer Research Fund, is the largest review of research examining lifestyle and breast cancer; the groups analyzed nearly 1,000 studies. The study found that lifestyle changes concerning certain risk factors may help prevent breast cancer. The best advice today to help lower the risk of breast cancer is to maintain a healthy body weight, especially after menopause.
Other recommendations from the study include: eat healthy foods, limit or avoid alcohol, exercise and breastfeed your baby.
Healthy Foods: Eat more foods which may be linked to helping prevent breast cancer, including more fruits, vegetables, beans and whole grains. Fill two-thirds of your plate with plant-based foods – fruits, vegetables, whole grains and beans. Include whole grains, canned tomato products such as pasta sauce, and cruciferous vegetables (including cabbage, broccoli and cauliflower) often as these foods may offer a protective effect against breast cancer.
Move More: Women should get 30 minutes of exercise or physical activity each day. According to the National Cancer Institute, women can reduce their risk of dying from breast cancer by 25% with exercise.
Limit Alcohol: Women should limit their alcohol consumption to no more than one drink each day or avoid it all together.
Breastfeed Baby: There is convincing evidence that breastfeeding lowers breast cancer risk.
Remember - monthly breast exams and annual mammograms are important for early diagnosis and treatment of breast cancer.
Pumpkin Chia-Seed Muffins
All you need:
1 tbsp chia seeds, ground
1 cup whole wheat flour
½ cup all-purpose flour
2 tsp cinnamon
½ tsp pumpkin pie spice
2 tsp baking soda
½ tsp salt
1 (16 oz) can pumpkin
2 eggs
¼ cup canola oil
1 cup maple syrup
1 tbsp vanilla
½ cup chopped walnuts
All you do:
- Preheat oven to 350 degrees. In large bowl, combine ground chia seeds, flours, cinnamon, pumpkin pie spice, baking soda and salt.
- In medium bowl combine pumpkin, eggs, oil, syrup and vanilla. Stir pumpkin mixture into chia-seed mixture until combined; stir in nuts.
- Spoon batter into paper-lined or greased muffin tins. Bake 25 to 30 minutes or until a toothpick inserted into center of muffin comes out clean. Remove and place on wire rack to cool.
Nutrition per serving: 200 calories, 32 g carbohydrate, 5 g protein, 6 g fat, 1 g saturated fat, 3 g fiber, 35 mg cholesterol, 330 mg sodium.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
