When my mother died of breast cancer in 1992, as a doctor and a woman I vowed to find out whether the disease could be stopped before it ever started. The research didn't reveal any miracles; there's no elixir or habit that will guarantee protection. There are, however, dozens of diet principles, lifestyle habits, and supplements that show promise in published and ongoing studies for helping reduce a woman's risk.

I've assembled them here in my breast cancer defense plan -- with doable daily and weekly steps, as well as a list of risk-increasing habits to avoid, and a grocery list for your next trip. If you've had breast cancer or are undergoing treatment, be sure to talk to your health-care provider before making changes to your diet or adding supplements.

Text by Dr. Christine Horner; photographs by Karl Juengel