The Exercise Routine That Will Slash Your Cancer Risk

by Lauren Condell
Certified Personal Trainer

Need another reason to push yourself harder? Frequent vigorous workouts are more effective in reducing your risk of breast cancer than recreational activity. Researchers at the University of Southern California found that women who did high-intensity sessions such as swimming or running, for at least five hours per week had a 20 to 30 percent lower risk of breast cancer than women who did more moderate activity (like walking) for less than 30 minutes a week. Strenuous exercise can lower production of estrogen and progesterone. Increased levels of these hormones have been associated with higher risk of breast cancer. To make sure you’re hitting the mark, spend half of your weekly cardio workouts at RPE 6 or 7.

Foods That Fight Cancer

These nutritional powerhouses will not only help ward off cancer but will keep your weight down and your heart healthy.

Kiwi Jam-packed with the antioxidant vitamin C, this fuzzy fruit can protect your DNA from cancer causing mutations. Other top sources: papaya, peppers, grapefruit.
Whole Grain Bread Two slices have nearly 4 grams of fiber, which may help stabilize estrogen levels (high levels have been linked to breast cancer). Whole wheat is also rich in cancer-kicking antioxidants. Other top sources: lentils, pears, almonds.
Broccoli Arm yourself against lung, breast, and bladder cancer by adding a cup of this veggie to your salad. It contains sulforaphane, a potent cancer-fighting compound. Other top sources: cauliflower, watercress, Brussels sprouts.
Avocado Studies show that folate, abundant in this fruit, has a protective effect against colon, breast, and cervical cancers. Other top sources: spinach, asparagus, fortified cereal.
Butternut Squash This winter staple is full of beta carotene, which is linked to a reduced risk of cancers of the cervix, ovaries, lungs, esophagus, larynx, and mouth. Other top sources: carrots, pumpkin, apricots.
Chickpeas These and other legumes are among the leading sources of phytoestrogens, plant-derived compounds that may short-circuit estrogen’s role in promoting breast, endometrial, and lung cancers. Other top source: tofu, carrots, spinach, edamame.