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By Beverly Smith

According to the American Cancer Society, an estimated 213,000 new cases of breast cancer were diagnosed in American women last year. The good news is that there are several strategies that can help reduce the risk.

Consider the following lifestyle changes:

Stay physically active. Regular physical activity (at least 30 minutes 4-5 days a week) has been shown to protect against breast cancer.

Limit alcohol. There is a strong link between alcohol consumption and breast cancer. The type of alcohol consumed appears to make no difference. To help protect against breast cancer, limit alcohol to less than one drink a day or avoid alcohol altogether.

Maintain your health care. Early detection is key: in addition to monthly self examinations, women between ages 20 and 39 should have a clinical breast exam performed by a health care professional at least every three years; women 40 years of age or older should have annual breast exams and mammograms.

Supplement wisely. vitamin D, folic acid and antioxidants all may help decrease risk.

Reduce exposure to xenoestrogens. These chemicals with estrogen-like activity are found in common pesticides and industrial pollutants and as hormone residues in meat, poultry and dairy products.

Avoid exposure to radiation. Limiting the number of chest x-rays, especially at a young age, may decrease the risk of breast cancer.

Talk to your doctor. If you have close relatives with breast cancer, your personal risk is increased. Let your doctor know your family history, and discuss other ways you can help to prevent breast cancer.