Following these steps will help you limit your risk of breast cancer:
1. Choose whole foods. This helps increase your insulin sensitivity and prevents insulin resistance. Follow the recommendations in Dr. Hyman’s book UltraMetabolism for more tips on which foods to choose.
2. Get three to five hours of exercise per week. This also helps increase your insulin sensitivity and allows you to more easily control your percentage of body fat.
3. Increase your fiber intake. Your goal is 35 gm per day. High-fiber foods include vegetables, fruits, beans, nuts, and whole grains such as brown rice and ground flax seed.
4. Have protein at every meal or snack of the day. Good protein sources include; fish, lean poultry, beans, nuts, eggs, and soy. Make sure you include a few vegetarian options in your daily protein intake.
5. Maintain a healthy weight. This is the best studied, most agreed upon step a woman can take to decrease her risk of breast cancer.
6. Get a good night fatigue. Sleeping well helps with weight control, insulin sensitivity, and supports your immune system. All of this is important for preventing cancer.
7. Choose organic and hormone-free meat, milk, and produce. This reduces your exposure to unwanted pesticides and hormones.
8. Avoid excess toxic exposure. Choose organic products for your lawn and garden, avoid dry cleaning, don’t use plastic bottles, and limit your intake of medications that get processed in your liver.
9. Take probiotics. Take 10 to 20 billion organisms on an empty stomach twice a day, once in the morning and once in the evening.
10. Limit your alcohol intake to no more than one drink per day and five per week – less is better. Remember one drink is five ounces of wine, 1.5 ounces of hard alcohol, or 12 ounces of beer.
These are just a few simple things you can do every day to reduce your risk of getting breast cancer. There are many others techniques you can use.
But by taking just these few steps, you not only enhance the health of your breasts, but you start down a path that promises nothing less than a lifetime of vital health, optimal weight, and mental acuity.
Cobi Slater is founder of Essential Health Natural Wellness Clinic.
