Many people are well aware that there are hundreds of scientific references supporting the fact of cancer prevention. The risk of breast cancer can be reduced to almost zero, and yet many are skeptical of this message because it seems too easy.

First is food. The evidence supports fresh, organic fruits, vegetables and whole grains. These are now relatively easy to obtain as all grocery stores carry an organic line.

Fruits and vegetables are virtual anti-cancer pharmacies. Hundreds of studies have shown that a diet rich in fruits and vegetables is associated with a lower risk of not just breast cancer, but other types of cancer as well.

The cruciferous family of vegetables is especially protective. Broccoli, brussel sprouts, cabbage, cauliflower, kale, radishes and turnip are all good.

Omega-3's shrink breast tumors and prevent metastasis. Flax seeds and fresh fish are prime sources. Unfortunately farmed fish such as Atlantic salmon contain high amounts of PCBs' a potent cancer-causing agent and is to be avoided absolutely. Canned salmon is Pacific and wild.

Green tea slows the growth of 11 types of cancer including breast cancer through the action of powerful anti-oxidants. Folic acid and Vitamin B12 are to be consumed as they prevent DNA mistakes from occurring preventing normal cells from mutating into cancer cells. Green veggies, whole wheat and eggs are good sources. Shellfish, sardines and salmon are high in B12.

There are dozens of studies showing that the spice turmeric is potent at preventing cancer. Turmeric breaks down toxins in the liver, is an anti-inflammatory, is a powerful anti-oxidant, stimulates the immune system and promotes weight loss by emulsifying fat.

Fifteen minutes of sunlight will produce the daily Vitamin D quotient. Vitamin E rich foods include avocados, almonds, sweet potatoes, leafy green vegetables, wheat germ and salmon. Vitamin E is a powerful anti-oxidant, which slows cancer cell growth and promotes tumor cell death.

Just 30 minutes of aerobic exercise three to five times a week lowers the risk by 30 to 50 per cent. Exercise boosts the immune system and regulates blood sugar, thereby controlling insulin levels, another vital key.

Garlic and herbs such as ginseng, rosemary and black cohosh have all been studied in clinical trials. They should be consumed regularly.

Sleep is critical. Not only is it important to get seven hours, but having the room dark also matters. Melatonin is a powerful anti-oxidant hormone that protects against breast cancer. Going to bed at 10 p.m. increases the production of melatonin. Any light, even that from a night-light seriously reduces melatonin production. Keep the room dark.

Avoid refined carbohydrates. Sugar causes a surge in insulin and women with high insulin levels have a 280 percent higher incidence of breast cancer. Cancer cells crave refined carbs.