Pistachios
Pistachios are high in a form of vitamin E called gamma-tocopherol that has been shown to be protective against certain types of cancer, including lung.  Participants of a recent study who ate roughly two ounces of pistachios a day for four weeks showed a significant increase in gamma-tocopherol.  Your best bet is to try to have a few handfuls daily.

Onions
When researchers compared the 10 vegetables that are most frequently consumed in the US, onions had the 3rd highest level of phenolic compounds, which are thought to be among the most potent anticancer substances in foods.  A Finnish study of men who frequently ate onions and other foods high in phenolic compounds showed that they were 60% less likely than those who ate smaller amounts.

Pumpkin
All varieties of winter squash are extremely high in beta-carotene.  A long running Japanese study of over 57,000 people found that the participants who ate the most pumpkin had the lowest rates of gastric, breast, lung, and colorectal cancers.  Alternatives to pumpkin are carrots, broccoli, and all winter squashes, including butternut, acorn, and spaghetti squash.

Tea
A recent study showed that people who drank two or more cups of either black or green tea daily reduced their risk for squamous cell carcinoma by 30%.  This effect seems to grow over time, as some study participants who had drank tea daily for up to 47 years reduced their risk by 51%.  It is believed that anti-oxidants in tea can counter free radicals that are triggered by sun exposure.

“Underwire bras are too tight, and compress the lymphatic system of the breast, which causes toxins to accumulate and increase risk for cancer.” This is simply not true, and most who have theorized this have been debunked as there is no scientific evidence to prove this. Most doctors and scientists agree that the type of underwear or tightness for that matter have no relation to cancer risk.

“Only women with a family history of breast cancer are at risk.” Close to 70% of women who are diagnosed with breast cancer have no obvious risk factors for it. Family history does carry risk, especially if it’s a first degree relative which includes parents, siblings, or children who have had it. Risk can double if this is the case, and it can be even higher with 2 first degree relatives.

“Breast cancer always comes in the form of a lump.” A lump can indicate a number of breast conditions, which can include cancer. However, this isn’t the only way to tell that cancerous changes are occurring. Swelling, irritation, dimpling, pain, redness, scaliness, or thickening of the skin are all typical signs of breast cancer, and are just as much cause for concern as a lump.

“If you’re at risk, all you can do is watch for the signs.” There are a great number of proactive things that women can do to preempt breast cancer besides just waiting for it to happen. Losing weight, getting regular exercise, quitting both tobacco and alcohol use, and having regular exams are just a few of the ways that women can stay ahead of the curve.

Stay lean
One of the most important ways to lower breast cancer risk is to avoid gaining weight. If you’re already overweight, trimming down before age 45 will lower the chance of developing breast cancer post menopause. Exercise can help to lower the levels of hormones which are related to breast cancer. Studies involving more than 100,000 women showed that those who exercised regularly were at less risk for breast cancer.

Moderation
Even though the correlation between diet and breast cancer prevention has been inconclusive, there has been a lot of hard evidence relating it to alcohol consumption. There has been much information about the positive benefits of moderate alcohol intake and heart disease- which kills far more women than breast cancer. However, if you are have other risk factors for breast cancer or a family history of it you may want to avoid it altogether.

Forget supplements
Soy foods are very common in eastern countries like China and Japan, and those countries also have some of the lowest breast cancer rates in the entire world. Soy foods like tofu have been shown to slightly lower risk for breast cancer, but soy supplements can have the exact opposite reaction. There are agents present in these supplements that can act like estrogen in the body, and cause cell changes that increase risk for cancer.

Fruits and Veggies
There hasn’t been much solid evidence linking diet to cancer risk, but there are facts that support the fact that maintaining a healthy weight (which can be achieved by eating a diet that is lower in calories) can. Studies from UC San Diego reveal that women who eat at least 5 servings of vegetables or fruits daily have cut their risk of breast cancer related death by half.

NSAIDs
Aspirin, along with a number of other NSAIDs (Non Steroidal Anti Inflammatory Drugs) are used by many Americans not only for pain relief, but also to help thin the blood to reduce risk for stroke or heart attack. What you may not know is that it can also deplete folate and vitamin C from your system, making you more susceptible to cold, flu, and other infections that someone with normal levels may not be. Low levels of folate have also been linked to increased risk for various cancers including breast and colon cancer.

Calcium Channel Blockers
Used to treat high blood pressure, most people are more familiar with diuretics than calcium channel blockers. While it seems to be common knowledge that diuretics (which cause water excretion) can cause the depletion of important nutrients, it’s less known that calcium channel blockers can cause the same effect. The major nutrient lost because of this is potassium, which low levels of can cause fatigue and weakness of muscles. Because of this, blood pressure can rise in response to the added stress- which completely negates the intended use of the drug in the first place.

Fibrates
Prescribed to patients who have trouble managing cholesterol with statin drugs, fibrates can help to raise HDL (good cholesterol) and lower LDL (bad cholesterol) as well as triglycerides. On the downside of this equation, they can also lower natural levels of both vitamin E and coenzyme Q10. Low levels of vitamin E can increase risk for nerve disorders, heart disease, and cancer to name a few. Deficiencies in CoQ10 will usually result in muscle weakness and sometimes pain.

Diabetes drugs
The most popular oral medication for diabetes, metformin, makes cells more responsive to insulin and reduces weight gain and excessively low blood glucose better than other drugs. In addition to lowering blood sugar, it also lowers levels of vitamin B-12 and folate. Depleted levels of these vital nutrients can lead to bouts with depression, forgetfulness, and fatigue.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.