October is National Breast Cancer Awareness Month and a good time to examine ways you can reduce your risk for this disease.

In my column for the Tampa Tribune, I offer several small steps you can take to prevent breast cancer and ultimately live a longer, healthier life — including:

Getting Fit: according to recent research, exercising four or more hours a week may decrease hormone levels and lower risk for breast cancer.

Eating More Colorful Veggies: No single food can protect you from cancer, but scientists believe that eating a plant-based diet may help. Anthocyanins — the compounds that give fruits and veggies intense color — may slow or prevent the growth of certain cancers.

Limiting Alcohol: Drinking in excess is associated with an increased risk of caner. Set your limits of alcoholic beverages to one drink per day for women and two per day for men.

Eating More Whole Grains: Whole Grains contain vitamins, minerals and fiber and have a big part in cancer prevention. Try to eat three to four whole grain products a day – like quinoa.

Eating Less Red Meat: Meat is a good protein, but fish and poultry are healthier options.

Making small daily changes to your diet will have a big impact overall.