Q. How can I reduce my risk of getting breast cancer?

A. Physicians have known for decades that best way to reduce one’s risk of getting breast cancer – and many other cancers – is with diet and exercise.

A Mediterranean diet, in addition to being heart healthy, can help reduce one’s risk of breast cancer because it is low fat, high fiber and packed with natural nutrients. Most dietitians and physicians believe that taking vitamins does not really help and simply gives you expensive urine. It is best to get the nutrients the natural way with real food.

Via many observational studies, physicians have also know that getting regular exercise reduces one’s risk for breast cancer. A recent study published in a companion journal of the Journal of the American Medical Association continues to support this notion – and also indicates the risk of getting many other cancers will also be reduced.

The good thing about this most recent study is that it shows that one can be overweight and still benefit from the cancer risk reduction.

The exercise also does not have to be a marathon. Moderate exercise like regular walking, running and swimming is great.

If you are not in the best shape, begin with a slow walk and over time, as you feel you can, increase your speed. Maybe begin with 15 or 20 minutes a day, five days a week. Work your way up to 45 minutes a day, five days a week, and do this for three months. See how you feel. I will bet you feel great, lose weight and want to continue this as a regular routine. Over time you will not only gain many tangible health benefits but you will also be reducing your risk of heart disease and multiple cancers, including breast.

Michael J. Ulissey, M.D., is a partner at the Breast Diagnostic Centers of Auburn and Federal Way. In addition to taking care of patients locally, he continues to participate in research as an adjunct professor at the University of Texas Health Sciences Center. You can reach him at Mike@breastdiagnostic.com.