Women everywhere are constantly hearing it: “Have children, have your children early, breastfeed, do not smoke, watch your weight and you will not get breast cancer.”

While this statement is true, there is a good deal more women should know about breast cancer prevention.

It is easy to recite facts like having children in your teens or early twenties decreases the risk of breast cancer, while waiting until after 30 or not having children at all increases the risk considerably.  Or, that breastfeeding children decreases risks by fully maturing the breast and decreasing estrogen, while benzopyrene, an aromatic hydrocarbon (carcinogen) found in cigarette smoke targets the cells in the lining of milk ducts of teenage girls.  How do we take these facts and equate them to our lives?

Well, the number-one factor in the lives of most busy women today is diet. There are so many ways the diet affects the body.  The foods we eat regulate weight and provide vitamins, minerals, amino acids and other nutrients, so that our bodies can operate in health and provide energy throughout the day. For breast cancer prevention, make sure that you choose a diet that is high in soluble fiber – the kind of fiber found in fresh fruits and vegetables, especially cruciferous vegetables such as broccoli, watercress, Brussels sprouts, cabbage, cauliflower and kale, all of which contain elevated levels of the chemical indole-3-carbinol, which is essential for women.

Who does not love the comfort that good whole grain cereals and bread can provide? Go the extra mile and find stone ground grains for the best benefits. Going green and veg is tne best way to go. However, if you have to, eat poultry and fish instead of red meats on a regular basis and try soy products that are rich in isoflavonoids (phytoestrogens) to block estrogen receptors (decrease the activity of estrogen produced by the ovaries).  These foods aid women in their fight against breast cancer by keeping the colon, which in turn keeps the body free of toxins.  Avoid fried or fatty foods, replacing them with fish oils containing omega-3 fatty acids and olive, canola and flaxseed oils.  These essential fatty acids reduce the risk of breast cancer by 25 percent in postmenopausal women.

Daily exercise helps to avoid breast leukemia significantly and assists in breast cancer prevention.  Try 30 minutes of low impact aerobic exercise as many days of the week as you can. Aerobic exercise strengthens bone structure, works the heart and causes you to breathe deeply; ensuring good oxygen-filled blood is being delivered to every cell in your body.  If nothing else, take a walk every other day. One to three hours of physical activity a week can reduce risk by almost 30 percent.