10-Steps to Prevent Breast Cancer by Dr. Ann's

Ann Kulzer, MD is the author of Dr. Ann 10-Step Diet (Top Ten Wellness and Fitness, October 2004), a family doctor, the President of Ruby Tuesday restaurant and a mother of four. Dr. Ann developed these ten steps will show you how to prevent breast cancer in your life.

Before Maintain a healthy weight (BMI under 25) in the course of your life. Weight gain in middle age, independent of BMI has been shown to significantly increase the risk of breast cancer. In addition, and increased BMI has been shown convincingly that increase the risk of breast cancer after menopause.

According to minimize or avoid alcohol. Alcohol consumption is a risk factor for breast cancer established food. Nurses' Health Study at Harvard University and several other Member States has shown more and more to consume more than one alcoholic drink per day, the risk of breast cancer by more than 20-25 percent.

Third Eat as many fruits and vegetables as possible. Eat at least seven servings a day. The superstar in protecting breast cancer covers all cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower), green vegetables (cabbage, kale, spinach), carrots and tomatoes. Citrus fruits are a superstar, and cherries. Note: It is recommended that cruciferous vegetables raw or lightly cooked, as some of the secondary plant compounds appear to offer protection against breast cancer through heat destroys food.

4 Exercise regularly the rest of your life. Several studies have shown that regular exercise provides effective protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Magnitude and duration, not intensity, is the key!

5 Get your healthy fats! The type of fat in the diet can influence the risk of breast cancer. Minimize the consumption of omega-6 fatty acids (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize the contribution of omega-3 fatty acids, especially fatty fish (salmon, tuna, mackerel, sardines, trout and herring). Consume monounsaturated oils (canola oil, olive oil, nuts / seeds, lawyers) as the main source of fat because these foods have a potential anti-cancer properties. Specifically, canola oil is a good source of omega-3 fats, virgin olive oil is a powerful source of polyphenol antioxidants, including squalene and nuts and seeds provide selenium protection against cancer.

6 Make sure your carbs correctly! Minimize consumption of high glycemic index, "Great White Hazards" - white flour, white rice, white potatoes, sugar and products containing them. These foods cause hormonal changes that promote cell growth breast tissue. Replace the "bad" carbs whole grains and beans / legumes. Beans / legumes because of their high fiber and lignans are special.

7 They use all soy products for food regularly, such as tofu, tempeh, edamame, roasted soy nuts, soy milk and miso. Only consume organic, GMO (genetically modified) soybeans. Epidemiological studies have shown a positive association between soy and reduced risk of breast cancer.

8 minimizing exposure to estrogen and xeno-estrogen drugs. Do not take prescription estrogen, if clinically indicated. Lifetime exposure to estrogen plays a key role in the development of breast cancer. Also avoid estrogen-like substances found in environmental pollutants such as pesticides and industrial chemicals. Buy organic if you can afford it, otherwise the bottom of all non-organic products. Minimize exposure to hormones residual organic dairy products, meat and poultry found.

9 Take supplements each day. A multivitamin, 500-1000 mg of vitamin C in divided doses, 200-400 IU of vitamin E as mixed tocopherols and pharmaceutical fish oil. Also take 200 micrograms of selenium or mineral eat 1-2 Brazil nuts, as an alternative. If you have a chronic illness or are taking medication, ask your doctor.

10 Maintain a positive mental attitude. Engage in conduct self-service it regularly. Develop rich, warm relations and mutually beneficial relationships with family and friends. Get enough sleep (7-8 hours per night). The body-mind associations with breast cancer are important.