Breast cancer is one of the most prevalent cancers among women. While genetics and environmental factors play a role, research suggests that the influence of lifestyle choices and dietary habits can help reduce the risk of developing this disease.
When you make small, mindful changes to what you eat and how you live, you can decrease your chances of developing breast cancer, says Dr Rohan Khandelwal, Lead Consultant Oncology and Head of the Breast Centre at CK Birla Hospital, Gurugram. "Adopting good habits around diet, exercise, and stress management not only lowers cancer risks but also improves your physical and mental health. One of the most important factors in preventing breast cancer, especially after menopause, is maintaining a healthy weight,” he adds.
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Obesity, he says, increases the risk, particularly hormone-receptor-positive breast cancer. "Excess weight can lead to an imbalance of hormones like estrogen, which can fuel the growth of hormone-receptor-positive breast cancers. Achieving and maintaining a healthy weight through a balanced diet and regular exercise helps keep hormone levels in check, reducing the likelihood of developing the disease,” explains Dr Khandelwal.
He recommends the following lifestyle habits to lower the risk of breast cancer:
Regular physical activity: Exercise is a powerful tool when it comes to cancer prevention. "Engaging in moderate to vigorous physical activity for at least 150 minutes a week can reduce breast cancer risk," Dr Khandelwal advises. Exercise helps maintain a healthy weight, balances hormones, and reduces inflammation, factors that are all important in preventing cancer. Physical activity also helps improve immune function and promotes better circulation, both of which are vital in protecting the body from cancerous growths.
Eating a balanced diet: A healthy diet helps prevent cancer. Dr Khandelwal stresses upon the importance of consuming a variety of nutrient-rich foods: "A diet rich in fruits, vegetables, whole grains, and lean proteins provides essential vitamins, minerals, and antioxidants that support overall health." Certain foods, such as cruciferous vegetables (broccoli, cauliflower, kale) and antioxidant-rich berries and nuts, are particularly beneficial in lowering cancer risk. These foods help detoxify the body, combat oxidative stress, and regulate hormones, all of which can reduce the likelihood of breast cancer.
Limiting alcohol intake: Alcohol consumption is another factor that influences breast cancer risk. Studies have consistently shown a link between alcohol and an increased risk of developing breast cancer, particularly in women with a family history of the disease. "It’s recommended to limit alcohol intake to one drink per day, or ideally none at all, to reduce your risk," Dr Khandelwal advises. Cutting down on alcohol not only decreases cancer risk but also helps with weight management and overall health.
Reducing processed food: Processed foods, especially those high in refined sugars and unhealthy fats, have been shown to increase the risk of breast cancer. "A diet high in processed foods contributes to inflammation, weight gain, and hormone imbalance. These make cancer more likely," Dr Khandelwal explains. Opting for whole, unprocessed foods helps lower inflammation and provides your body with the nutrients it needs to stay strong and cancer-free.
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Quitting smoking: While the link between smoking and breast cancer is not as clear-cut as with lung or other cancers, tobacco use is still a major risk factor for many cancers. "Quitting smoking is always a good decision for your health, and though research is ongoing, it’s wise to avoid tobacco products altogether," says Dr. Khandelwal. Quitting smoking improves health and reduces the risk of numerous types of cancer, including breast cancer.
Managing stress: Chronic stress is another contributor to health problems, including cancer. "Stress can interfere with hormone levels, immune function, and body health, which may contribute to cancer development," Dr Khandelwal notes. Managing stress through relaxation techniques like yoga, meditation, or simply spending time with loved ones can help lower your risk of cancer and improve your quality of life. Proper stress management not only supports your mental well-being but also keeps your body in a healthier, more balanced state.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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