1. Exercise regularly.
Research shows that in line with increased activity, the risk of breast cancer will be reduced. Exercise will lower the levels of estrogen produced by the body, thereby reducing the risk of breast cancer.
2. Reduce fat.
You have often heard the clash of opinion about the relationship between breast cancer with fatty foods. Some research indicates that low-fat diet help prevent breast cancer. Other research has shown that there is no relationship between fat and breast cancer .. Recent research states that more important is the type of fat rather than total fat consumed.
This type of fat that trigger breast cancer is the saturated fat in meat, butter, foods that contain full-cream milk (whole-milk dairy foods) and fatty acids in margarine.
While the types of fat that helps prevent breast cancer is unsaturated fat in olive oil and omega-3 fatty acids in salmon and other cold water fish.
Saturated fats in meat and dairy products and fatty acids in margarine increase estrogen levels in the blood, whereas unsaturated fats in olive oil and omega-3 fatty acids in fish does not cause an increase in estrogen levels in the blood.
3.If you eat meat, do not cooked too ripe.
Regardless of the saturated fats found in meat, the way you cook the meat will affect the risk of breast cancer. Meats that cooked / baked produce carcinogenic compounds (amino heterocyclic). The longer cooked, the more the compound is formed.
4.Eat more fruits and vegetables.
More and more fruits and vegetables you eat, the less risk for all cancers, including breast cancer.
Foods from plants containing a high anti-oxidant, including vitamin A, C, E and the mineral selenium, which may prevent cell damage that could be causing cancer.
5. Eat anti-oxidant supplements.
Supplements can not replace fruits and vegetables, but an anti-oxidant formula can be a food additive that can prevent breast cancer.
6. Eat more fiber.
In addition to functioning as anti-oxidants, fruit and vegetables also contain lots of fiber. Fibrous foods will bind estrogen in the digestive tract, so that levels in the blood is reduced.
7. Avoid alcohol.
Many studies have shown that the more alcohol consumed, the risk of breast cancer is increasing because alcohol increases estrogen levels in the blood.
8. Watch your weight.
Every pound of weight gain after age 18 years will increase the risk of breast cancer. This is because in line with increasing body fat, the levels of estrogen as hormone triggers breast cancer in blood will also increase.
9. Bask under the sun.
The increasing incidence of skin cancer (malignant melanoma) make us afraid of sunlight. But a little sunlight can help prevent breast cancer, because at the time of the sun on the skin, the body makes vitamin D. Vitamin D helps absorb calcium breast tissue, thereby reducing the risk of breast cancer. In order to get sunlight for 20 minutes / day, you are encouraged to walk under the sun in the afternoon or evening. But if you want to get calcium or vitamin D which not from sunshine, you can try to consume food supplements.
10. Do not smoke.
Smoking increases the risk of breast cancer.
11. Breastfeeding / breast feed your child
For reasons that are unclear, feeding associated with reduced risk of breast cancer before menopause.
One more thing that can affect the risk of breast cancer is stressful. Medical literature states that stress can boost the risk of breast cancer. But research on this is still controversial. But it never hurts to start a way to overcome stress in your life.