Eat lots of vegetables of all varieties and colors both raw and cooked. (4-5 cups per day)
Eat cruciferous vegetables: broccoli, cauliflower, cabbage, brussel sprouts and kale regularly.
Exercise regularly: For most people 30 minutes per day or 1 hour every other day of moderate exercise such as brisk walking is a reasonable goal.
Minimize alcohol intake; No more than one or two drinks per week is optimal.
Avoid trans fats, food additives, high sugar intake, junk food, and environmental toxins as much as possible.
High vitamin D levels reduce your risk of breast and colon cancer. Make sure your vitamin D level is in the high normal range with a simple blood test. Even people who are outdoors daily can have low vitamin D levels.
If you are overweight reduce your weight to more optimal levels.
If you have high inflammation in the body work with a health care practitioner to lower inflammation.
Have a yearly breast exam by a skilled practitioner and do your own breast exam monthly.
Have a breast thermogram (heat test) and a mammogram annually to help predict if you are high risk for the development of breast cancer.
If you are post menopausal have your hormone levels checked and work with a practitioner to normalize your hormone levels. If you are taking hormones make sure they are bio-identical (not horse derived or synthetic) and that your levels are balanced.
If you have a family history of breast cancer, a history of abnormal mammograms, severe breast tenderness, increased breast density, or fibrocystic breast condition you may be at increased risk of breast cancer and special testing is recommended. A “2/16 estrogen metabolism” test and genetic estrogen metabolism screening can be helpful. These tests can help predict which nutrients or nutritional supplements could reduce your risk of breast cancer.