Maintain a healthy weight
Studies show that maintaining a healthy weight (especially for postmenopausal women) is an important aspect of decreasing one's risk of developing breast cancer. In fact, one study showed that obese women (BMI >30) had a 31 percent greater risk of developing breast cancer compared to women of healthy body weight (BMI < 25). Why? Excess weight may lead to elevated levels of the hormone estrogen, which may be involved in the development of breast cancer.
Exercise regularly
One study showed that women who engaged in strenuous recreational activity for more than six hours a week had a 23 percent reduction in risk of breast cancer. Other studies indicate that anywhere from five to seven hours per week decreases risk. Even active housework has been shown to reduce your risk!
Watch the amount and type of fat you eat
Research suggests that greater total fat consumption (about 40 percent or more of daily calories) poses a greater risk for breast cancer than lower total fat consumption (about 20 percent of daily calories). With that in mind, try to limit total fat intake to less than 30 percent of daily calories in order to help in the prevention of breast cancer.
Saturated fats found in marbled meat and high-fat dairy products are more likely to increase risk of breast cancer than unsaturated fats found in nuts, seeds and avocados, as well as olive and canola oils. Try to limit saturated fat intake to less than 7 percent of total daily calories (if you’re following a 2,000-calorie diet, that’s no more than 15 grams).
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