My breast cancer prevention list

While scientists still ponder the issues of cause and cure, I feel in control (even just a little bit) of my health by taking some risk-reduction measures. (And in most of my breast-cancer articles over the years, I usually marvel that so many women outside the risk groups develop breast cancer, and if we don't know cause, then how can we confidently speak of risk reduction? But that is just my overactive brain ticking away). Anyway, I share my list of things to do to manage breast-cancer risk:

1. Exercising: Of course, regular physical activity is at the top
of my list. Colleague, Dr Kenneth Gardner wrote a brilliant article
last week on the possible connection between exercising and
breast-cancer prevention. He said that "breast cancer development is
positively related to the impact of oestrogen on the breast. So a
reduction in the amount of oestrogen allowed to influence breast
function will help minimise the development of breast cancer. Physical
activity stimulates our circulation and reroutes blood, including
oestrogen, to different parts of the body". That's information my brain
can appreciate.

Recommended exercise prescription: The American Cancer
Society recommends that you exercise for 30 to 45 minutes at least five
days each week. Dr Gardner also indicates that one hour of walking at a
two-to-three miles per-hour pace will lower your risk a little, but
three to five hours weekly of brisk walking will give you even more
protection.

2. Cut back on soy products:
Yes, this one might be controversial, but this is my list I'm sharing.
For some time now, I had replaced cow's milk with various brands of soya
milk, especially in my smoothies and cereals. But, recently, I have
been reading more research on soy and some studies are uncertain about
the impact of the phytoestrogen in soy on breast-cancer disease,
especially in perimenopausal and menopausal women.

3. Take daily 'doses' of walnuts:
I have been following research on the wonders of walnuts for some time.
This nut is said to have the highest amounts of most omega-3 fatty
acids in combination with other antioxidants. A new study published in
the journal Nutrition and Cancer (by Dr Elaine Hardman, professor
at Marshall University's Joan C. Edwards School of Medicine and team)
points out that a handful of walnuts (about two ounces or 14 walnut
halves) a day has the potential to prevent breast cancer.

4. Generally eat wisely: Of
course, this one is not always easy for me, especially with my sweet
tooth, but I do try to eat more of a Mediterranean-style diet with
fruits, vegetables, whole grains and nuts, with olive or coconut oil as
needed, and throw into the mix more peas and beans as the major protein
source.

An article on WebMD.com
recommends that women not use soy supplement as an alternative to
hormone therapy for hot flashes. Scientists are still pondering the soya
milk risk, but I now use various brands of almond milk, coconut milk
and sometimes low-fat cow's milk or whey protein in my cereals and
smoothies.

5. Regular stress inventories:
Another difficult item on my list, my daily life equals stress.
Exercising, deep breathing, progressive muscle relaxation and managing
the people who enter my personal space are my top stress-management
efforts.

Like my list? Why not share yours with me.

Eulalee Thompson is health editor and a professional counsellor; email: eulalee.thompson@gleanerjm.com.