In a recent publication by the journal Nutrition and Cancer, lab mice that ate a diet including ground walnuts had half the risk of developing breast cancer, as opposed to a control group. Humans would only need to eat just 2 ounces daily of walnuts to cut down on their risk for breast cancer.

Without getting into a discourse on the many types of breast cancer, you can look them up for your self at the government website www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001911/. From a prevention viewpoint, the important takeaway is that m any breast cancers are sensitive to the hormone 'estrogen'. That is, excess estrogen causes the breast cancer tumor to grow. Breast cancers have estrogen receptors on the surface of their cells. They are called estrogen receptor-positive cancer or ER-positive cancer. If you started menstruating at a young age, or didn't start menopause until a later age, that means you've had estrogen in your body longer than the norm. Again, too much of that feminine hormone for too long may increase your risk. Meanwhile, below are some do's and don'ts to instill as a fresh habit for October and beyond to reduce your risk of breast cancer:

More of These:

• Exercise - good for everything and will help you to also drop excess weight
  
  
• Walnuts - a recent study published in Nutrition and Cancer has shown that they may help reduce breast cancer risk factors
  
  
• Cruciferous vegetables - broccoli, brussel sprouts, cabbage, cauliflower and kale

Less of These:

• Alcohol - over imbibing raises your risk, and may also raise your blood pressure
  
  
• Obesity - Bad for overall health, but raises risks factors of breast cancer.
  
  
• Red Meat and processed meats
  
  
• Saturated Fats - instead use healthy sources such as avocados, fish, nuts and olive oils.
  
  
• Hormone Replacement - avoiding the long term use of estrogen replacement therapy at menopause.

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