7 Steps To Stomp Out Breast Cancer


1

Check Yourself

Perform monthly breast self-exams (BSE). Report any changes to your doctor and schedule annual exams.

The single most important tool for surviving breast cancer is to catch it early. So get to know yourself. Nobody knows your body better than you do. A routine breast self-exam could help save your life one day!

Now you can download B4BC's free app for iPhones to set a monthly reminder push notification!



2

Be Active

Studies show that being active 30 minutes a day, 3 times a week can significantly reduce your risk of breast cancer, not to mention do wonders for your overall health.

Doing regular exercise helps reduce body fat and improves muscle tone helping to keep your body slim and fit!

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    The American Cancer Society says: “Evidence suggests that one-third of the 550,000 cancer deaths that occur in the United States each year are due to an unhealthy diet and insufficient physical activity. Yikes!

    Exercise also helps you reduce stress, which is essential for overall good health. So do what you love and increase your odds against breast cancer and other diseases by being active!

    Surf. Skate. Snowboard. Dance. Do what you love!  Our Be Healthy. Get Active. Ride! campaign features B4BC's team of pro female riders and focuses on encourage girls (and guys) everywhere to get out and ride in support of B4BC’s mission to promote a healthy, active lifestyle.

    Check out the Team B4BC athlete ambassadors here: b4bc.org/team



3

Eat Your Greens

Grub on fruits and vegetables that contain high fiber, antioxidants and other nutrients that help fight disease. Go organic!

Along with an active lifestyle it's important to maintain a healthy balanced diet in order to keep off excess pounds that increase your risk for breast cancer.  Many breast tumors thrive on estrogen, and on a high fat diet your estrogen levels can increase beyond normal.


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    Adopting a balanced low-fat diet or a vegetarian diet can help reduce the amount of estrogen in your body. “Healthy” food has the ability to replenish nutrient shortages, hydrate and detoxify the body, build blood, muscle and bone, create natural energy, boost immunity, fight infective and build the enzymes needed to repair DNA.

    Read on below to see how to get your diet on the right track to good health.

    GO ORGANIC:

    It is important to eat organic food because it is grown without harmful man-made chemicals.  Some organochlorides, chemicals made of chlorine and carbon, are estrogen mimics that cause breast cancer.  Organochlorides are found in pesticides and plastics.

    PICK ANTIOXIDANT-RICH FOOD:

    Antioxidants like vitamin E, Vitamin C, and beta-carotene protect our cells' DNA against damage by free radicals that we encounter in daily life--car exhaust, tobacco smoke, x-rays and sunlight for example.  Free radicals can attack cell membranes and damage the DNA of cells, which ultimately causes cancer.

    Studies suggest that eating foods rich in antioxidants, high in fiber and low in fat can prevent many women's cancers.

    Get your veggie grub on with leafy greens like kale and spinach and other green vegetables like broccoli and brussel sprouts, red and yellow vegetables like tomatoes, red bell peppers, carrots and squash, and other things like beet root. Fruits like berries (especially blueberries and acai), pink grapefruit, oranges, plums, grapes, apricots, peaches, etc.

    CHOOSE HORMONE-FREE MEATS AND DAIRY:

    When we eat meat, poultry, fish and dairy products, we’re also eating the residue of what those animals ate, including pesticides, growth hormones, and contaminants. Hormone-free beef or dairy eliminates those traces of hormones that can enter our bodies and contribute to an increased risk of breast cancer.

    FILL UP ON FIBER:

    A woman’s lifetime risk of breast cancer is directly related to her lifetime exposure to estrogen. Fiber helps the body get rid of excessive estrogen. There are two types of fiber, and both are equally beneficial. Soluble fiber can be found in rice bran, oatmeal and barley. Insoluble fiber can be found in wheat bran and woody stems of vegetables and fruit.

    For some inspiration on healthy recipes, check out B4BC’s “Tasty Tuesdays” posts on our blog: http://b4bc.tumblr.com/tagged/tasty-tuesdays Information provided by pureprevention.com



4

Live Green

Ride your bike, use eco-friendly products, recycle.
A Healthy Earth = A Healthier You.

It’s a no brainer that free radicals are harmful to you and the environment. As more and more studies link that the likely increase of breast cancer is due to environmental factors, it’s important for us to do our part to “live green” and work towards a healthier environment for everyone to live in. Please check out our friends at treehugger.com to get the 101: on “How to Go Green.”


5

Don't Smoke

Quit if you do.

Smoking harms nearly every organ of the body, not only reducing the health of smokers in general, but also causing and contributing to several types of cancers and respiratory and heart disease. It affects the health of others and can limit a woman’s options for treatment and breast reconstruction. If you do smoke, ask your doctor for help in quitting.


6

Limit Alcohol Intake

Take it easy on the sauce and get an earlier start on riding.

Regular and modest amounts of alcohol can raise your estrogen levels. Even one drink a day can expose breast tissue to higher hormone levels. Since some breast tumors are estrogen-sensitive, alcohol can increase the risk that the cells in that tissue will become cancerous. Limit your intake to lower your risk.


7

Love Yourself

Balance!  Everyone needs it to maintain a healthy lifestyle.  So love yourself by maintaining a positive attitude and activating these steps into your life to help assure good overall health— physical, mental, emotional and spiritual.



And remember...

Early Detection + Active Lifestyle = Best Prevention



Keep in touch with how B4BC is living a healthy, active lifestyle with our Tasty Tuesday recipes, Pause for Prevention tips, and active Team B4BC riders! Follow @b4bc

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