Fight Breast Cancer at Every Meal
- Pump Up Your Produce
Fruits and vegetables containpowerful antioxidants that helpprotect against all forms of cancer.Plus, they're low in calories, so loadingup on them is an easy way tokeep your weight in check. Studieshave found that eating five servingsof produce a day reduces the oddsof a breast-cancer recurrence inwomen, especially when combinedwith daily exercise. Consumingmore than that doesn't seemto have any additional preventiveeffect, according to a studypublished in the Journal of theAmerican Medical Association.Your best bet, says the AmericanCancer Society's Marji McCullough,is to eat a wide variety of brightlycolored produce. "That way you'remore likely to get all the phytochemicalsthat are important tocancer prevention."
- Cut the Fat
Studies on dietaryfat have been conflicting andinconclusive, but most experts sayit's still wise to steer clear of saturatedfat as much as possible.
- Get Plenty of Calcium and Vitamin D
This spring, a10-year Harvard study foundthat premenopausal women whogot 1,366 milligrams of calciumand 548 IU of vitamin D dailyslashed their breast-cancer riskby a third, and their odds of gettinginvasive breast cancer by upto 69 percent."This is a promising area ofresearch," says McCullough, whorecommends eating calcium-richfoods like lowfat dairy products,canned salmon, almonds, fortifiedorange juice, and leafy greens, ortaking a 1,000- to 1,200-milligramcalcium supplement. Althoughmilk contains vitamin D, mostyogurt and cheese do not. To getenough, you probably need amulti vitamin, or if you're taking acalcium supplement, choose onethat also contains 800 to 1,000IU of vitamin D.
- Sprinkle Flaxseed on Your Cereal
Flaxseed is a good source of lignans,compounds that may play arole in preventing estrogendependentcancers by inhibitingthe development of tumorsor slowing their rate of growth,according to McCullough."Other sources of lignansinclude sunflower seeds,peanuts, cashews, rye bread,and strawberries."