By Elisa Del Rosario

Every week, over 100 women in Washington state are expected to be diagnosed with breast cancer. This makes Washington state one of the highest in breast cancer diagnosis in the country.

While we do not yet know all the causes of breast cancer, there is one thing we do know. You can reduce your risk by taking charge of your breast health and practicing everyday strategies for reducing your risk for breast cancer.

We really are what we eat, drink, breathe and think. Here are some of the best strategies for breast cancer prevention.

First, live a healthy lifestyle. This means maintaining a healthy weight, minimizing alcohol intake (one drink a day or less), quit smoking and keep physically active. That means exercise moderately at least 30 minutes a day.

Eat well. Include in your diet at least 2 ½ cups of fruits and vegetables every day. Choose 100 percent whole grain foods (such as 100 percent whole grain breads and cereals, brown rice, millet and quinoa).

Limit red meat and processed meat. Choose chicken, fish or beans more often. Limit “bad” fats found in foods such as red meat, fatty deli meats, poultry skin, full fat dairy, fried foods, margarine, donuts and microwave popcorn. Eat “good” fats found in foods such as olive and canola oil, nuts and natural nut butters, avocado and olives.

If you are over 40 years old, get a mammogram. Do not let fear of discomfort or results cause you to avoid potentially lifesaving early detection of breast cancer. When caught in its early stages, you can have a 98 percent chance of surviving breast cancer. However, if caught in late stage, you chances for survival can drop to 24 percent.

If you are postmenopausal, avoid hormone replacement therapy. Menopausal hormone therapy increases risk for breast cancer, particularly therapies that include progesterone.

If you are a young woman, breast feed your baby for as long as possible. For every 12 months of breastfeeding, the risk of breast cancer can decrease by 4.3 percent, compared to women who did not breastfeed.

Previous studies have shown that psychological stress is linked to breast cancer aggressiveness. Anything you can do to reduce your stress and to enhance your comfort, joy, and satisfaction can strengthen your immune system and have a major effect on your quality of life.

Today, there are over 3 million breast cancer survivors living in the U.S., and I have been one of them for eight years now. The best advice I can give is to take charge of your breast health.

Elisa Del Rosario is Komen Puget Sound director of grants, education and advocacy.