The Big Issue with Breast Cancer: How Your Weight Affects Your Risk
4 Ways to Beat Breast Cancer1. Watch your weight.
If your BMI (body mass index) is 25 or above, work to lose 10 percent of your weight.
Exercise for two to three hours a week for the ultimate protection, says Melinda Irwin, PhD, associate professor of epidemiology and public health at Yale School of Medicine. "Aim for 60 percent of your maximum oxygen intake, where you have to take a deep breath every other word if you're talking," she adds.3. Schedule regular sweat sessions.
Chores don't have the same anticancer effect as working out, because "they tend to be start-and-stop," Irwin explains. "You could spend an hour in the garden and raise your heart rate for a total of just 15 minutes. When you exercise, you get continuous moderate-intensity activity."4. Veg out.
Eat cruciferous vegetables like broccoli, cauliflower, and kale. They contain isothiocyanates and indole-3-carbinol, compounds that may prevent the growth of tumors.
Originally published in FITNESS magazine, November/December 2009.
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