Breast cancer remains one of the most common cancers affecting women worldwide, but certain lifestyle habits can significantly reduce the risk of developing the disease. While genetics play a role, adopting a proactive approach to health can make a substantial difference.
Here are seven key lifestyle habits that can help reduce the risk of breast cancer suggested by Dr Radhika Narang, senior consultant - medical Oncologist, ARS Healthcare, Secunderabad.
Maintain regular physical activity
Engaging in regular exercise is crucial in lowering the risk of breast cancer. Physical activity helps in maintaining a healthy weight, regulating hormone levels, and boosting the immune system. Experts recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Activities like brisk walking, cycling, or swimming can be effective in reducing cancer risk. Studies show that regular physical activity can lower the risk of breast cancer by 10-20 percent.
Adopt a balanced diet
A diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential nutrients and antioxidants that support overall health and potentially reduce the risk of breast cancer. Aim to fill two-thirds of your plate with plant-based foods and the remaining third with lean proteins like poultry or fish. Consuming more than five cups of fruits and vegetables daily can help. Foods high in fibre, such as whole grains, beans, and vegetables, have been associated with a lower risk of breast cancer.
Limit alcohol consumption
Alcohol consumption has been consistently linked to an increased risk of breast cancer. Women who consume two to three alcoholic drinks per day have a 20 percent higher risk compared to non-drinkers. It is advisable to limit alcohol intake to no more than one drink per day to minimise this risk.
Avoid tobacco products
Smoking is associated with a higher risk of various cancers, including breast cancer, especially in premenopausal women. The duration and intensity of smoking influence the level of risk. Quitting smoking can significantly reduce the risk and improve overall health. Healthcare providers can offer resources and support to help individuals quit smoking.
Maintain a healthy weight
Obesity, particularly postmenopausal obesity, is a significant risk factor for breast cancer. Excess fat tissue increases estrogen levels, which can promote the development of certain types of breast cancer. Maintaining a healthy weight through a balanced diet and regular exercise is crucial. Monitoring weight and avoiding excessive weight gain during adulthood are important steps in reducing breast cancer risk.
Breastfeeding
Breastfeeding has been shown to lower the risk of breast cancer. Women who breastfeed have a reduced risk compared to those who do not. This protective effect is due to hormonal changes during lactation that delay the return of menstrual periods, reducing lifetime exposure to hormones like estrogen. Additionally, breastfeeding helps shed breast tissue, potentially removing cells with DNA damage.
Regular breast self-examinations and screenings
Being proactive about breast health through regular self-examinations can aid in early detection of abnormalities. Knowing the normal look and feel of your breasts makes it easier to notice changes. Look for signs like lumps, changes in size or shape, nipple discharge, or skin dimpling. While not all changes indicate cancer, early detection is crucial for successful treatment. Women should also adhere to recommended screening guidelines, such as mammograms, especially if they have dense breast tissue or other risk factors.
Additional considerations
Know your breast tissue type: Dense breasts, which have more glandular and connective tissue than fatty tissue, are linked to a higher risk of breast cancer. Women with dense breasts may need additional or more frequent screenings.
Consider birth control options carefully: Hormonal contraceptives slightly increase breast cancer risk but also protect against other cancers. Discuss the risks and benefits with your Dr.
Hormone replacement therapy (HRT): If menopause symptoms necessitate HRT, use the lowest effective dose for the shortest time possible to minimise breast cancer risk.
Vitamin D intake: Adequate levels of vitamin D, obtained through diet or sunlight, may lower breast cancer risk. Foods like salmon and fortified products are good sources.
Limit exposure to parabens: Found in some cosmetics and toiletries, parabens can mimic estrogen and potentially influence breast cancer development. Opt for paraben-free products if concerned.
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