10-point Plan To Prevent Breast Cancer
Dr Michelle Harvie, the UK's only research dietician for breast cancer prevention has produced a 10-point checklist aimed at reducing the numbers of women who will contract the disease.
Dr Harvie is the author of the acclaimed 'Genesis Breast Cancer Prevention Diet' book and her pioneering studies have revealed that although around 10 per cent of breast cancer is hereditary, lifestyle - that's diet and exercise - has a real impact on most breast cancers.
Dr Harvie's 10 key ingredients of the Genesis Breast Cancer Prevention Programme are:
1. Watch your weight, and calorie intake. If you are overweight, losing weight can help reduce your risk.
2. Do more exercise! Aim to include 3-4 hours of exercise each week (i.e. five 35â€"45 minute sessions each week).
3. Limit your alcohol intake - each drink you have on a daily basis increases your risk by 7% - so someone who has five drinks a day increases their risk by up to 35 per cent!
4. Include different coloured fruit and vegetables to ensure you take in a full range of anti-cancer nutrients -aim for at least 5 portions per day.
5. Limit your intake of saturated (animal) and trans fats by cutting down on fatty meats, high fat dairy products, cakes, biscuits, pastry, crisps and many margarines.
6. All fat is not bad for us. The fats found in oily fish, avocado, rapeseed, walnut and olive oils are part of a healthy anti-cancer diet.
7. Include plenty of fish, especially oily fish, which is rich in anti-cancer vitamin D, vitamin A and omega 3 fats.
8. Include low fat dairy products such as yoghurt, low fat milk, and cottage cheese, which are rich in calcium and often vitamin D, which helps protect us from cancer.
9. Have more wholegrain and less refined (white) starchy foods. Wholegrain help to control levels of cancer, promoting hormones in the body and boosting your intake of cancer-beating nutrients like selenium and vitamin E.
10. Go easy on well-done, barbecued meats. These can contain some cancer causing substances.
Dr Harvie, a leading research dietician based at South Manchester University Hospitals Trust NHS, says: "These 10 tips are easy to follow and are the most effective ways in which you can reduce your risk of getting breast cancer."
The tips are based on the first ever evidence-based breast cancer prevention book, which goes into more detail as to how and why, with certain lifestyle choices, you can help prevent yourself from getting breast cancer.
Dr Michelle Harvie, who led the research and wrote the book, said: "One in 10 women in the UK will develop breast cancer - but 90 per cent of cases are linked to lifestyle choices, including diet. By making the right choices, women can greatly reduce their risk of developing the disease."
"It is important people understand the factors that can increase the risk of breast cancer."
The book offers detailed advice on diet, with easy to prepare recipes by restaurant guru Roy Ackerman and advice on fitness, which Dr Harvie says can reduce breast cancer risk by 30-40 per cent. There are also quizzes to help you pinpoint how you can improve your diet, guidance on exercise and just what are the key ingredients of a healthy diet.
Genesis is the only charity in the UK which is entirely dedicated to preventing breast cancer. The charity's Breast Cancer Prevention Centre is the first of its kind in Europe. Its aim is to create a future free of the disease.
To order your copy of the 'Genesis Breast Cancer Prevention Diet' contact the publisher- PanMacmillan at Brunel Road, Houndsmill, BAsingstoke, Hants RG21 6KS Tel +44 (0)1256 302699, fax +44 (0)1256 812558 or email direct@macmillan.co.uk' or see the Genesis website http://www.genesisuk.org
10-Pentru a preveni punct Planul de cancer de sân - 10-point Plan To Prevent Breast Cancer - articole medicale engleza - startsanatate