You can’t change your family history. Yet even if you’re at a higher risk for breast cancer based on your DNA, several lifestyle changes can reduce your overall risk of developing the disease.
Here are some of the most important steps you can take to reduce your risk of developing breast cancer:
Limit alcohol intake. Research has consistently found a link between heavy and/or daily alcohol consumption and an increased risk of breast cancer. That doesn’t mean you can’t enjoy a glass of wine or mug of beer. The key is moderation. In one study, for example, women who had 2-3 alcoholic drinks per day had a 20 percent higher risk of breast cancer compared to women who didn’t drink alcohol. There’s no magic formula, but many medical professionals recommend enjoying an alcoholic drink periodically instead of regularly and limiting yourself to no more than one drink per day.
Eat well and find the right supplement. No diet can prevent breast cancer, but a plant-based diet with plenty of fish can reduce your risk of developing the disease. You’ll also want to try to limit dietary fats such as butter, full-fat dairy products, fatty meat and hydrogenated oils. Go for healthy fats, such as olive oil, nuts, seeds and avocado.
For a daily supplement, we recommend Femicrine. The 25+ selected botanicals in Femicrine, a variety of eastern and western herbs, are hand selected to support female health.
If you’re used to eating a lot of fast food, processed foods or making other unhealthy meal choices, it can seem overwhelming to figure out the best foods to eat and how to cook meals everyone in your house will eat. That’s why our recipes are designed to take no more than 30 minutes in prep time — many as little as 10 minutes! — and are delicious and filling. All of our meal plan recommendations are based on your genetics and your individual needs.
Don’t smoke. It’s one of the single most important things you can do to improve your overall health.
Maintain a healthy weight. Being overweight or obese significantly increases your risk of developing breast cancer. Work with your physician to identify your target weight range and set some goals to achieve it.
Get moving. Numerous studies have found a link between increasing your activity level and a reduced risk for breast cancer. You don’t have to be an exercise fanatic; you just need to add in exercise to your daily routine. Keep tabs on how much you’re sitting. Many of us sit far too much — at a desk at work and in front of the TV at home.
Not a big exerciser? Don’t exercise at all? We can help you get active with our incredible selection of exercise videos. No fancy gym memberships required — exercise from home, no expensive equipment needed!
We recommend that you try out many different activities and find the ones you’re most likely to stick with over the long term.
Remember that you don’t have to run marathons to get a benefit from exercise! Daily brisk walks and other activities can provide a powerful health benefit, too. Walk with a friend and you get the benefits of creating a bond with a buddy, too.
Ready to get started? Your DNA is more than just where your ancestors came from. It provides valuable incite into your health blueprint and what you need to be your healthiest. At Frelii, our AI analyzes over 600,000 gene variations that impact your health. Then we make healthy living recommendations designed around what makes you unique. Start your journey today to a healthier you. We’re here to help.