Breast Cancer Awareness

Written by Anita Romaniw

It seems that everyone I know has been touched by cancer in some way – whether it be a personal struggle or supporting someone they know through it. At the Health Unit, we receive many phone calls from people requesting information on cancer. As October is Breast Cancer Awareness Month, I thought an article on healthy living for cancer prevention would be appropriate.

10 tips to help prevent cancer

1. Eat plenty of plant-based foods

Vegetables, fruits, whole grains, beans, dried peas and other legumes are great staples. Plant foods contain hundreds of plant chemicals called “phytochemicals” that help to prevent many types of cancer. The most widely studied cancer fighters include garlic, onion, leeks, broccoli, brussel sprouts, cauliflower, soybeans, dried beans, citrus fruits, grapes and whole grains. The plant estrogens (phytoestrogens) in tofu, soymilk and many vegetables may provide an added bonus in breast cancer prevention.

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2. Eat more vegetables and fruits

Scientists all over the world are finding that people who eat greater amounts of vegetables and fruits have lower rates of cancer. The more colourful, the better. Choose lots of dark green, red, orange, and yellow fruits and vegetables every day.

3. Eat less fat

Cut back on all sources of fat whether animal or vegetable. When you need to use fat, choose a vegetable source more often. Don’t become fat phobic, you need some fat for good health.

4. Eat less salt

There is some evidence linking very high intakes of salt with stomach cancer. You’ll find lots of salt in prepared convenience foods like canned soups and sauces, frozen meals and dinner helper mixes, along with fast foods. Flavour foods with fresh herbs, natural spices, vinegar, or lemon for a nice change.

5. Don’t burn your meat

Cancer-causing agents may form when meat and fish are blackened. To limit intake of cancer-causing chemicals found in smoke created by burning fat, choose lean meats, avoid charring, and remove skin from poultry and fish after barbequing.

6. Drink little or no alcohol

Evidence linking heavy alcohol consumption and cancer is strong, and even greater if you smoke. Limit yourself to 2 or fewer drinks per day. For breast cancer prevention, the less alcohol, the better.

7. Exercise often

The benefits of exercise extend way beyond weight control. Moving your body in ways that are fun to you offers physical, emotional, and mental benefits. It is also a great opportunity to share family time – and a great role model for children.

8. Don’t smoke

Tobacco is the chief cause of lung cancer and many oral cancers. Take steps to kick the addiction now.

9. Focus on food, not supplements

The evidence for cancer prevention is with food, not a particular nutrient or food component. Isolating a few components in a pill will not provide you with the hundred of protective benefits that real plant foods provide. Rely on real food, not supplements for best cancer prevention.

10. Watch your weight

Cancer risk may be reduced if you achieve and maintain a healthy body weight. This is the weight your body wants to stay at when you’re eating healthy and exercising on a regular basis. It is the weight at which you feel fit, flexible, healthy and energetic.