Nutrition and Exercise Tips to Reduce Breast Cancer Risk

The following are research-based nutrition recommendations for reducing breast cancer risk.

Obesity: Obesity is associated with increased breast cancer risk especially after menopause. Even moderate weight loss can have a positive effect, but the goal is to achieve a healthy weight.

Dietary Fat: There have been many studies examining the relationship between breast cancer incidence and fat intake, but a relationship between dietary fat and breast cancer occurrence has not been shown. However, since fat is high in calories and a diet high in saturated fat is not heart-healthy, a low-fat diet is recommended.

Alcohol: The consumption of alcohol is associated with an increased risk of breast cancer. Total avoidance of alcohol or a limit to one drink per day is recommended.

Fruits and vegetables: Fruit and vegetable consumption may not significantly reduce breast cancer risk, but fruits and vegetables contain phytochemicals and antioxidants that may be protective against other cancers and heart disease. A minimum of five servings per day is recommended. Cruciferous vegetables such as broccoli, cauliflower, kale and Brussels sprouts should be included as part of the diet.

Soy: There is conflicting opinion about the intake of soy foods for women who had estrogen-positive breast cancer. Whole soy food products such as soy nuts, soy beverages and soybeans can be included as part of a healthy diet. A conservative recommendation for women who have a history of estrogen-positive breast cancer is three servings of whole soy foods a week. Concentrated sources of soy, such as soy protein powders, soy pills or supplements with concentrated isoflavones should be avoided.

Exercise: Regular physical activity is beneficial for breast cancer prevention, reduction of heart disease, osteoporosis and weight management. Studies have provided evidence that exercise can reduce breast cancer risk in postmenopausal women.

Source: http://healthlink.mcw.edu/article/1000494317.html