OCTOBER IS BREAST CANCER AWARENESS MONTH
Breast cancer is the most common form of cancer in women, other than skin cancer. In fact 1 in 8 women will get breast cancer in their lifetime. It is the number one cancer death in Hispanic women, and the second cause of cancer death in White, Black, Asian/Pacific Islander, and American Indian/Alaska Native women. In Orange County it is expected to have 2,015 new cases this year 2012 (California Cancer Registry) and men are included in this statistic. Early detection of breast cancer can significantly reduce the risk of death. Prevention is the key, and can reduce risk by more than 38%
LIFESTYLE GUIDELINES TO PREVENT BREAST CANCER: Screening: Breast self exams starting at 20years of age every month Clinical exams every 3 years Mammograms every year at age 40 and above Be physically active for 30 minutes everyday or 150 minutes of activity/week If you are overweight, loose weight and stay lean. There is a strong correlation between overweight individuals and increase risk of breast cancer Two thirds of your plate should contain; fruits, vegetables, whole grains, legumes and beans. Packed with vitamins, minerals, antioxidants and phytochemicals, these foods decrease breast cancer and other cancers! Reduce sugar consumption; sugary drinks, and energy dense foods that are unhealthy like cookies, doughnuts, ice cream, candy, etc. World Health Organization Guidelines are: Women 6tsp. or 24grams of ADDED sugars/day for men 9tsp/day or 34 grams of added sugars. Added sugars do not include sugars found naturally in fruit and milk. Only one drink of alcohol per day for women: 12oz. beer, 5oz. wine, .5 oz. of hard liquor
Strong evidence (40 epidemiological studies confirmed) from research links alcohol as being a biological causation for breast cancer. Keep it to 1 drink per day, 2 or more (no difference in risk after 2 drinks) drinks will increase your risk for breast cancer by 21% on a daily basis.
FOOD THAT FIGHT CANCER: apples, blueberries, cherries, cranberries (any type of berries), broccoli & cruciferous vegetables (cauliflower, Brussels sprouts, kale, cabbage, etc.), dark green leafy veggies, grapes and grape juice, garlic, green tea, flaxseed, legumes (dry beans, peas & lentils), garlic, tomatoes, squash and whole grains. Take home message, keep your diet primarily plant based and varied! Don’t eat the same thing day in and day out, buy a new vegetable or grain when you go to the grocery store. If you don’t know what to do with it toss it in a stir-fry, soup or salad or look up a recipe online.