In the U.S., one out of eight women will be diagnosed with breast cancer in her lifetime. The National Cancer Institute claims that once a woman hits the age of 30, her chances of getting breast cancer multiply by ten!

So what can you do about it?
Fight back. Here's How:

Exercise

Has it ever wronged you? Statistics show that exercise pumps up the immune system and lowers estrogen levels, which prevents your chances of getting breast cancer. Whether it's jogging, yoga or salsa dancing, the intensity of the workout doesn't really matter. As little as 15 to 20 minutes a day can do amazing things for your immune system.

Nutrition

A low fat nutritious diet with plenty of fruits and vegetables reduces the risk of developing breast cancer. Foods high in fat trigger estrogen production that can fuel tumor growth. According to Science Daily Author, Dr Andrew Renehan, , “It is possible that obesity may become the biggest attributable cause of cancer in women within the next decade."

Foods to consider:

Soy: Soy foods (beans, milk, and tofu) contain a plant substance called phytoestrogens that protect receptors in breast tissue. Studies show that women in Asia have one-fifth the breast cancer rate of western women, and scientific speculation has focused on their soy-rich diet. Just one serving of soy foods a day can help.

Fiber-rich foods: Fruits, vegetables and beans reduce your levels of estrogen which is linked to causing breast cancer at high levels.

Seaweed: We know it sounds gross, but it’s not. This salty-cabbage can be eaten crispy or tossed in a noodle salad and has been proven to lower your risks of cancer tremendously.

Fish: The fatty acids and Omega-3 oil found in fish release a compound that helps your immune system identify and remove tumors.

Check-ups

Getting a physical once year isn’t enough. Be sure to give yourself a self-breast exam once a month to check for lumps. Look for any changes in size and shape. If you find something, see a physician immediately, but remember not to panic. The National Breast Cancer Foundation found that 80 percent of breast lumps are not cancerous.

Less Stress

Nothing is harder on your immune system than yourself. A couple of deep breaths a day can do great things for your body, as well as your mind. Try to give yourself personal space and relax at least once a day – preferably around lunchtime (when your blackberry is blowing up the most). At last, remember to enjoy life and take it one day at a time.

These simple steps will not only improve your healthy mentally and physically, but help make sure you don’t become a breast cancer statistic.