Breast cancer survivors: Go for a walk
Surviving breast cancer and beating breast cancer risk factors is winning a battle -- but the war continues for the rest of your life.
And if you've survived this cancer yourself, you know better than anyone else that beating this disease is about more than just going through treatment and coming out the other side with a pulse.
It's about making sure the cancer doesn't rise again like a movie villain everyone thought was dead.
Now, new research on breast cancer risk factors shows an easy way you can almost guarantee your breast cancer never returns to hurt you -- and it's not a drug, a food or even a vitamin.
It's a daily jog or run.
All it takes is 2.25 miles a day, or 9 laps around the track at the local high school -- a distance most moderately healthy people can cover in less than half an hour.
But it really doesn't matter how long it takes. All that matters is that you do it, because breast cancer survivors who jog or run 2.25 miles a day cut their risk of death from the disease by 95 percent.
Now, I realize the last thing you feel like doing right after a cancer battle is going out for a run.
Some days, you're happy if you can just stand up.
But this doesn't mean training for a marathon the moment your treatment ends.
Start slow, and work you way up -- because the study in the International Journal of Cancer finds that every mile you walk per day or every two-thirds of a mile that you run will cut your risk of death from breast cancer by 25 percent.
As you get better at it (and you will), pick up the pace. Work your way up from a walk to a jog to a run, because the study finds that running is 40 percent more effective than walking at cutting your death risk.
Eventually, you'll be able to do the 2.25 miles and barely break a sweat.
Along with being active every day, there are other steps you can take to cut your breast cancer risk factors recurrence and lowering your risk of death.
First, eat more cruciferous vegetables -- including broccoli, Brussels sprouts and cabbage.
These naturally detoxifying vegetables can cut your risk of a breast cancer recurrence by 35 percent and slash your risk of death from the disease by 62 percent.
Second, eat more fresh fruits and vegetables overall. The more you eat, the lower your risk -- with 10 servings a day reducing your risk of recurrence by nearly a third.
Fruits and vegetables rich in carotenoids are especially effective against breast cancer risk factors, so load up on carrots, spinach, kale, papaya, guava, tomatoes, sweet potatoes and collard greens.
Third, take a quality multivitamin with minerals each day. Breast cancer survivors who take this simple step are nearly a third less likely to suffer from a recurrence and less likely to die of the disease.
Finally, work closely with a holistic doctor who can help identify other nutrients you may need to help fight cancer, prevent a recurrence and support your overall health and wellbeing.