Lifestyle choices help prevent breast cancer and other illnesses

October is Breast Cancer Awareness Month. The publicity around this campaign has raised millions of dollars for research, education, treatment advancement and support over the years. The publicity also can serve as a reminder to women to practice monthly self-examination and to schedule an annual mammogram. The American Cancer Society and American Medical Association recommend annual mammograms starting at age 40, or 30 for women at "high risk."

The survival rate among women who have had breast cancer is now up to 96 percent with an early diagnosis and five years of remission. Regular annual mammograms, improving lifestyles, and advancements in cancer care, medications and treatment have contributed to the rise in survival rates.

Breast cancer should be treated like other serious chronic conditions that we want to prevent. Long-term good health helps prevent not only breast cancer, but also osteoporosis, high blood pressure, stroke, heart disease, and diabetes.

Small steps can become bigger steps toward long-term health goals. Focus first on manageable changes, then add new goals. Following are some lifestyle choices which may help in prevention of beast cancer and many other illnesses.

• Follow MyPyramid from the United States Department of Agriculture (USDA). MyPyramid and the 2005 Dietary Guidelines for Americans offer the best recommendations for healthy eating, based on the most current scientific research. They aren't difficult to follow, and don't require eating any special foods or completely leaving out any favorite foods. Limiting fat in the daily diet is a key recommendation for healthy eating.

• Focus on fruits and vary your vegetables. Strive to eat five to nine servings each day of fruits and vegetables. That translates into about 2 cups of fruits and 2 1/2 cups of vegetables each day for someone eating a total of 2000 calories per day.

• Make half your grains whole. Enjoy healthful whole grains in breads, cereals and snacks. Popcorn, brown rice, oatmeal, whole grain pastas, and many breakfast cereals are now made of whole grains. Read the label carefully. Whole grain products will also provide more fiber in the diet.

• Eat two servings a day of healthy proteins. Fish, chicken, nuts, legumes, and lean meats are good choices.

• Stay hydrated. Drink six to eight glasses of water a day.

• Rest. Get close to eight hours of sleep a night. Current research indicates seven and a half hours to eight hours is needed for most adults.

• Exercise. Aim for 30-60 minutes of activity at least 5 days a week. If exercising is a struggle, try a local gym, a walking program or the "buddy system" with friends, family or a neighbor. If costs involved with joining a local gym or workout facility are a concern, consider the money saved in the long run with better health, reduced stress, fewer colds and annual sickness, and decreased body fat. Compare the benefits with the expenses associated with lack of exercise.