10 Tips to keep Breast Cancer away

The month of October, is the Breast Cancer Awareness Month. Breast Cancer, a disease which is haunting most of the women in the world and experts have predicted that very soon every one out of 14 women will have Breast Cancer.

Experts from Fred Hutchinson Cancer Research Center and its clinical care partner, the Seattle Cancer Care Alliance, have offered 10 tips to keep away breast cancer.

The 10 tips provided by Anne McTiernan, director of the Hutchinson Center's Prevention Center, a member of the Center's Public Health Sciences Division, and author of "Breast Fitness" (St. Martin's Press):

1. Avoid becoming overweight

Obesity raises the risk of breast cancer after menopause, the time of life when breast cancer most often occurs. Try to maintain a body-mass index under 25.

2. Eat healthy to avoid tipping the scale

Embrace a diet high in vegetables and fruit and low in sugared drinks, refined carbohydrates and fatty foods. Eat lean protein such as fish or chicken breast and eat red meat in moderation, if at all. Eat whole grains. Choose vegetable oils over animal fats.

3. Keep physically active, even when begun later in life

It reduces overall breast-cancer risk by about 10 percent to 30 percent. All it takes is moderate exercise like a 30-minute walk five days a week.

4. Drink little or no alcohol

Alcohol use is associated with an increased risk of breast cancer.

5. Avoid hormone replacement therapy

Menopausal hormone therapy increases risk for breast cancer. If you must take hormones to manage menopausal symptoms, avoid those that contain progesterone and limit their use to less than three years. "Bioidentical hormones" and hormonal creams and gels are no safer than prescription hormones and should also be avoided.

6. Consider taking an oestrogen-blocking drug

Women with a family history of breast cancer or who are over age 60 should talk to their doctor about the pros and cons of oestrogen-blocking drugs such as tamoxifen and raloxifene.

7. Don't smoke

Research suggests that long-term smoking is associated with increased risk of breast cancer in some women.

8. Breast-feed your babies for as long as possible

Women who breast-feed their babies for at least a year in total have a reduced risk of developing breast cancer later.

9. Participate in a research study

The Hutchinson Center is home to several studies that are looking at ways to reduce the risk for breast cancer.

10. Get fit and support breast cancer research at the same time

Regular physical activity is associated with a reduced risk of breast cancer. Ascend some of the world's most breathtaking peaks while raising vital funds for and awareness of breast cancer research.