By Elisa Kronish

Here's all you need to cut your risk, quell your fears and help put this top women's health threat where it belongs – in the past.

• Why Your Best Bra is a Sports Bra
• The Healthy Breast Index
• Eat to Beat Breast Cancer
• Breast Cancer Handbook Prevention Kit
• Breast Cancer Handbook – Take Action!

How to Reduce Your Risk for Breast Cancer

Good news first: Your chance of getting breast cancer is most likely lower than you think. The average lifetime odds for most women is one in 13, according to a study in the journal The Lancet. The oft-quoted one in 8 figure applies only if you have a first-degree relative, such as a mother or a sister, with the disease. And while you can't really control some risk factors (for example, growing older) there are many you can reduce.

Quit smoking
A study of 116,544 women found that breast cancer risk in active smokers is 30 percent higher than in nonsmokers. Get help at QuitNet.com.

Keep Your Weight In Check
If your body-mass index is 25 or higher (check it at Self.com), the added pounds could be raising your risk. Extra fat tissue produces extra estrogen, which can spur abnormal breast-cell growth.

Drink A Little Less
No need to skip the party, but keep your alcohol intake to no more than one drink per day. Downing more than that may interfere with your liver's ability to regulate your estrogen levels. In fact, drinking regularly can increase the risk for breast cancer by 15 to 35 percent.

Avoid Hormone Replacement Therapy
This summer, the World Health Organization in Geneva added HRT to its list of known carcinogens. Women who are in menopause should speak with their physician about less risky treatment options, particularly if their symptoms aren't unbearable.

Why Your Best Bra Is A Sports Bra

Exercise Burns Fat
Less pudge equals lower hormone levels equals less chance for abnormal breast-cell growth. Shoot for at least half an hour three times a week, doing what you love most. Cardio, weights, power yoga –it all helps!

Working Out Bolsters Your Immune System
Research suggests that exercise increases your body's levels of infection-fighting T cells, which might thwart invaders – such as viruses and bacteria along with nasty rogue cancer cells trying to set up shop in your breasts or lymph nodes.

Being Fit Means Lower Insulin Levels
You probably know insulin as the hormone that helps regulate blood sugar. But it also stimulates cell growth – including possibly cancer cells. Maintaining a healthy level can help keep you safe.

Exercise Can Lessen Treatment Side Effects
For women who have breast cancer, regular activity can help reduce hot flashes that accompany hormonal therapies and chemotherapy. Plus, exercise can increase energy levels and improve self-image and libido. Treat yourself to some new workout clothes – and most important, wear them!

The Healthy Breast Index

20: The minimum number of seconds your doctor should spend checking each breast during your clinical breast exam.

98: Percentage of women who survive beyond the critical five-year mark when a breast tumor is 2 centimeters or smaller and hasn't spread to a lymph node.

2: Number of radiologists who should read your mammogram if you have discovered a lump.

605: Millions of dollars that the National Cancer Institute in Bethesda, Maryland, will spend on breast cancer research this year – a nearly $40 million increase from last year!

6: Percentage of women diagnosed with breast cancer each year who are younger than 40.

0: Number of alternative therapies proven to help cure breast cancer. That doesn't mean you shouldn't try to destress; massage, yoga and acupuncture can help ease side effects and improve well-being.

Eat To Beat Breast Cancer

Eat more:
Fish, especially salmon, sardines and herring
Why?
They're high in omega-3 fatty acids, a healthy fat that's believed to have anticancer properties. Aim for two or three servings a week.

Eat more:
Broccoli sprouts
Why?
The alfalfa sprout look-alikes may stunt tumor growth, although more study is needed.

Eat more:
Fruits and veggies (at least five servings a day)
Why?
Eating a variety helps ensure that you take in a wide range of antioxidants – which helps protect all of your cells from damage.

Eat more:
Whole grains, such as wheat, rye, (unbuttered) popcorn and quinoa
Why?
These lowfat sources of fiber may aid the body in eliminating excess estrogen that can stimulate the growth of breast cancer cells.

Eat less:
Saturated animal fat, such as red meat and high-fat dairy foods
Why?
Research has linked a high intake of animal fat to an increased risk in young women. Although scientists haven't yet teased out why, they guess red meat may contain cancer-causing substances and that high-fat dairy may contain growth factors that could increase risk.

Eat less:
Charred foods
Why?
That black stuff may contain carcinogens that could increase your odds of getting breast cancer. Alas, even burned marshmallows count.

Breast Cancer Handbook Prevention Kit

Additional reporting by Liz Baker, Kristin Kane and Ana Mantica

6 Cancer Myths – Busted

Myth: Deodorants cause breast cancer. No doubt you received an e-mail with this in the subject line after some researchers suggested deodorants contain harmful substances that can be absorbed through the skin. Next time you see one, hit Delete. Scientists say there's no conclusive proof behind the claims. Go ahead and roll on!

Myth: You have to worry about breast cancer only if it's in your family. In fact, no more than 10 percent of breast cancers are inherited. That said, if you are among the 5 to 10 percent of women born with a mutation in one of the known breast cancer genes, there's a 40 to 80 percent chance you'll be diagnosed in your lifetime. Yes, it's high, but not necessarily a given. Interested in getting tested? Visit the National Society of Genetic Counselors at NSGC.org.

Myth: Breast cancer on your dad's side doesn't count. A diagnosis in his family is as relevant as one in your mom's.

Myth: Mammograms prevent breast cancer. Wouldn't that be nice? The X-ray exam can't stop tumors from forming, but it is the best tool for detecting cancer at an early stage, especially for women older than 40.

Myth: You will need a mastectomy. Most women who are diagnosed can opt for a breast-sparing lumpectomy. When the surgery is followed by radiation, doctors say, the outcome can be as successful as mastectomy.

Myth: Breast cancer is an emergency. A diagnosis of breast cancer can be terrifying, of course, but medically, the vast majority of women who are diagnosed have plenty of time to get a second or even a third opinion. You shouldn't ignore a lump, but no matter how small, typical breast tumors are slow-growing. So take a deep breath and carefully weigh your options rather than making a rash treatment decision fueled by fear alone.

Augment Your Knowledge
Two Things To Know If You Have Breast Implants
Bought bigger boobs than Mother Nature gave you?

If you're one of the more than 334,000 women who get augmentation surgery each year, don't skip mammograms. Most centers now take a few extra images, called displacement views. (If they're not offered, insist on them.) In these, the technician will pull your breast tissue forward and push your implant back to get a clearer picture of your natural tissue.

Don't worry too much about suffering a rupture during a mammogram. The odds are minimal: Fewer than five occur each year, and those are a result of defective implants, not the test.

Relax. That Lump Is Probably...

Not Cancer

While you should always get any new lump checked out by your doctor, 8 out of 10 end up being one of the totally benign conditions below.

A Cyst

These fluid-filled masses rarely signal breast cancer and usually disappear on their own.

A Fibrocystic Change

Monthly hormone fluctuations can trigger lots of mini-cysts and areas of thickened tissue throughout the breasts. An extra supportive bra can ease premenstrual soreness.

A Fibroadenoma

These solid lumps are especially common in young women. You can usually leave small ones alone, but you may want a large one removed so you won't panic every time you feel it.

Breast Cancer Handbook - Take Action!

15 Ways To Help and Heal

By Elisa Kronish

Activities for Everyone

Avon Walk for Breast Cancer: Think of this two-day, 39-mile walk as an inspiration-athon. Walk, then spend the night camping out (Avon packs the tents for you), sharing stories and learning lots. The event is held in eight cities and funds research, support services and more. 877-WALK-AVON or AvonWalk.org

Race for the Cure: If you have ever doubted that fund-raising and research are making a difference, the sea of runners and walkers proudly donning T-shirts emblazoned with "Survivor" is living proof. The 5K runs and walks benefit the Susan G. Komen Breast Cancer Foundation. 800-IM-AWARE or Komen.org

eBay auctions Sold! Sellers can designate 10 to 100 percent of their proceeds for the breast cancer support organization Y-ME (800-221-2141). Check out www.y-me.org/about_yme/ebay.php for more info.

Play for P.I.N.K. Take a swing at breast cancer by participating in golf events across the country that benefit the Breast Cancer Research Foundation. 646-497-2605 or PlayForPink.org

Danskin Triathlons: Run, bike and swim your way to raising money for BCRF. Danskin.com

Programs for Survivors

Casting for recovery: Sign up for (free!) fly-fishing weekends for women around the country and in Canada. Casting the line mimics exercises to improve range of motion. 888-553-3500 or CastingForRecovery.org

WE CAN ROW: This workshop trains cancer survivors to row, increasing strength. Sponsored by the Row As One Institute in Newton, Massachusetts. 617-924-2120 or RowAsOne.org

Click for the Cure

BreastCancer.org
Diagnosed? Don't miss this group's 24-hour chat.
Cancer.org
The American Cancer Society provides helpful information for everyone touched by cancer.
FacingOurRisk.org
Get a handle on family history and your risk.
LBBC.org
Living Beyond Breast Cancer helps women make the most of life after cancer.
NCI.NIH.gov
Check out this website from the authority on all things cancer, the National Cancer Institute.
YoungSurvival.org
The Young Survival Coalition site is invaluable to women diagnosed before age 40.

Feel-Good Reads

"Why I Wore Lipstick to My Mastectomy," by Geralyn Lucas (St. Martin's Press), takes you through Lucas's diagnosis and treatment with humor and without reserve.

"Living Through Breast Cancer," by Carolyn M. Kaelin with Francesca Coltrera (McGraw-Hill), provides useful info, plus anecdotes from a Harvard breast surgeon who's been a patient, too.