In the 1960s, 1 in 20 women were diagnosed with breast cancer; today that number has risen to 1 in 8 women.

Do you know that dietary and lifestyle factors play significant roles in developing breast cancer? The good news is many of these factors are within your control. You have the power to prevent breast cancer.

Every time you eat sugar, you increase your risk for breast cancer because of elevated insulin levels, which eventually creates insulin resistance. High insulin levels promote inflammation and enable cancer cells to grow.

To put it bluntly, cancer cells love sugar. I encourage you to become proactive and prevent breast cancer, and one of the best things you can do for yourself is to eliminate sugar from your diet. In addition, here are 10 more things you can do!

1. Fiber up: Fiber becomes critical for gut and overall health. Your goal should be 35 grams per day. High-fiber foods include vegetables, fruits, beans, nuts, and whole grains such as brown rice and ground flax seed.

2. Have protein at every meal: Good protein sources include fish, lean poultry, beans, nuts, eggs, and soy.

3. Supplement wisely:At the very least, you want to take a good multivitamin/mineral, as well as fish oil. Remember, optimal levels of the B vitamin folate help to prevent breast and other cancers.

4. Control stress levels: Studies connect chronic stress levels  with increased breast cancer risk. Whether you opt for meditation, yoga, deep breathing, or another de-stressor, find something that works for you and do it.

5. Restore gut health: Gut microflora influences cancer genes and your immune system. Consume gut-supporting foods like fermented foods, as well as fiber and probiotics.

6. Reduce your toxic load: Visit the Environmental Working Group (www.EWG.org) to learn ways to reduce toxic exposure. Become more aware about how things like household cleaners and cosmetics can increase your toxic load by visiting EWG’s website.

7. Exercise regularly: Studies show regular exercise can decrease your breast cancer risk. Exercise improves insulin sensitivity, helping you balance estrogen and maintain a healthy body weight.

8. Go clean and green: Choose filtered water and organic food. Always opt for high-quality meat sources like wild salmon and grass-fed beef.

9. Watch the alcohol: One glass of wine a day increases your breast cancer risk 40 percent. An increased alcohol load means your liver can’t metabolize estrogen well. If you drink, limit wine to one glass three times a week. One drink is five ounces of wine, 1.5 ounces of hard alcohol, or 12 ounces of beer.

10. Get great sleep: Studies show an inverse association between sleep duration and breast cancer risk – simply put: more sleep equals less risk. Aim for eight hours of quality, uninterrupted sleep every night.