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Tips for reducing the risks of Breast Cancer
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Introduction
Proper nutrition and practicing exercise play important roles in
reducing the risks for breast cancer. To reduce breast cancer risks,
the healthy and well-balanced meals should include the following:
 Nonfat or low-fat dairy products.
 Whole grains, unsweetened cereals and cooked legumes,
including beans and lentils as they are rich in fiber.
 Minimum of 5 servings of fruits and vegetables, preferred fresh,
in particular the ones with bright colors, including oranges,
sweet melon, watermelon, strawberries, red grapes, green
grapes, grape fruits, squash, tomatoes, spinach, cauliflower,
cabbage, carrot, green pepper and broccoli. These provide
their bodies with antioxidants that reduce the risks of breast
cancer in addition to other health benefits.
 Lean protein such as lean meat, fish, tuna and skinless poultry.
 Healthy oils such as olive oil and canola oil. Healthy oils should
be used in moderation.
 Nuts in particular almonds and walnuts, as they contain
anticancer nutrients.
 Some studies recommend consuming soy products such as soy
milk and soy beans as they have protective role against breast
cancer. Other studies recommended adding curcumin spice to
food for the same reason.
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Other tips to reduce the risks of breast cancer
Avoidance of obesity: women are advised to maintain their
healthy body weights through consuming well-balanced meals
and practicing regular exercise as obesity increases their risks of
breast cancer. It is important to limiting excessive intake of fat
such as animal fat, butter, ghee, fatty meat, full cream dairy
products, and fried foods. Steaming or baking or grilling foods is
healthier than frying or charcoal grilling. In addition, women
who practice regular exercise on daily basis for 30-45 minutes
have lower risk for cancer than who have sedentary lifestyle.
Limiting the intake of sugar and refined carbohydrates, such as
sweets and sugary and sweetened drinks.
Importance of vitamin D: Vitamin D deficiency increases the
risks of breast cancer. Women should consume low-fat or
nonfat dairy products that are fortified with vitamin D. Other
food sources of vitamin D are egg yolk, salmon fish and fortified
cereals. Direct exposure to sunlight for 15 minutes a day is
encouraged to support their bodies meeting vitamin D
requirements. Exposure to sunlight through glass windows or
clothes or after putting sun block creams does not help their
bodies make Vitamin D when the sun light touches their skin.
Importance of breast feeding: women who breast feed their
babies have lower risk for breast cancer than women who do
not breast feed.
Limiting foods prepared at high temperatures’ cooking, as high
temperature increases the risks of cancer in particular for the
meat, fries and fried breaded dishes that take long time
exposure to high temperature.
Limiting the consumption of burned and charcoal grilled foods.
Limiting excessive intake of red meat.
Limiting the intake of canned meat, processed meat, sausages,
pickled and smoked foods.
Avoidance of alcohol.
Avoidance of smoking (active or passive).
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