You can reduce your risk of getting breast cancer

Follow smart lifestyle and dietary advice to fight back against this deadly disease

Breast cancer is the most common cancer amongst women in the UK. More than 41,000 new cases are diagnosed each year, meaning roughly one in nine women will get it during their lifetime. But sadly, only two per cent of the national spend on breast cancer goes on prevention research. Despite this there are eight simple changes you can make to lower your risk.

Do's
Eat more soy
Soy contains a type of phytoestrogen, or plant oestrogen, called isoflavones, which lower your body's natural production of oestrogen. Increased levels of oestrogen are linked to a higher risk of breast cancer. Breast cancer is virtually unheard of in countries like Japan, where soy is an important dietary staple. Researchers from the University of Ulster have also found that a soy-based diet can inhibit breast cancer growth. Try substituting soy milk in your cereal or make stir fries using soy bean curd. Miso soup is also a good source of soy.

Get your thyroid checked
Women with an underactive thyroid have a 61 per cent lower risk of developing breast cancer, according to a recent study in the American journal, Cancer. Thyroid hormones and oestrogen share similar pathways in your body and decreased thyroid hormones are believed to curtail rampaging oestrogen. If you do have an underactive thyroid, you can control the symptoms, including fatigue, poor circulation, depression, a low sex drive, and high cholesterol. If you've got an overactive thyroid, you might have a rapid, irregular heartbeat, feel jumpy, sweat excessively, suffer from insomnia and have difficulty concentrating. If you're concerned about suffering from any of these symptoms, visit your GP to discuss having a thyroid test.

Use more olive oil for cooking
Researchers at Northwestern University in the U.S. have found that a key ingredient in olive oil - oleic acid - cuts activity levels of a gene believed to trigger breast cancer. The gene is linked to aggressive tumours with a poor prognosis. Olive oil can also protect against heart disease and ageing.

Eat little, but often
Insulin is a very powerful growth factor and keeping insulin low reduces unwanted cellular multiplication, especially with breast cancer. The worst, fastest growing cancers are anaerobic and must burn sugar. Keeping sugar levels low by diet and by maximising insulin sensitivity reduces the fuel that cancers must burn. Therefore, eat five to six tiny meals a day to keep your blood sugar on an even keel. The current GI and GL diet craze is a perfect example of this.