A fact that many people might not know is that both men and women can get breast cancer. The American Cancer Society states that about 2,600 cases will be diagnosed in men this year, and about 440 will die from the disease. However, women are 100 times more likely to get breast cancer, with 249,260 new cases projected this year.

While there’s no known prevention tactic that can completely eliminate anyone’s chance of getting this disease, adopting a healthy lifestyle can help lower breast cancer risk.

Here are some proactive steps you can take to help reduce your risk of getting breast cancer:

Eat fresh fruit and vegetables daily

Those rich in Vitamin C, like broccoli, tomatoes, strawberries, plums and peaches can be especially helpful in lowering breast cancer risk. Try to eat five servings of fruits and vegetables each day.

Include omega-3 fats in your diet

Thought to reduce inflammation in the body that can contribute to breast cancer, omega-3 fats can be found in salmon, sardines and tuna. Eating just eight ounces of a week of any of these can meet your nutritional needs.

Limit alcohol consumption

Many studies have linked drinking alcohol to an increased risk of breast cancer. For women who consume alcohol, the American Cancer Society recommends no more than 1 drink a day (12 ounces of beer; five ounces of wine; 1.50 ounces of 80-proof distilled spirits.) The non-profit group breastcancer.org recommends no more than two drinks a week.

Maintain a healthy weight after menopause

According to the Susan G. Komen Foundation, carrying excess weight after menopause can increase a woman’s chance of getting breast cancer by 30 to 60 percent. Calculate your Body Mass Index (BMI) to determine if you’re overweight by using this BMI calculator.

Get moving

If regular exercise isn’t part of your daily routine, here’s some great news. According to cancer.org, as little as 75 minutes of brisk walking every week has shown to reduce the risk of breast cancer.

While living a healthy lifestyle can’t guarantee the total prevention of breast cancer, it can help in reducing your risk.

 

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