In women, breast cancer is the most diagnosed cancer and one of the ultimate causes of cancer death.
Fortunately, it is curable, and chances of survival are higher if detected in time; awareness is of utmost importance. Although family history, consumption of alcohol, obesity, reproductive history, and much more could result in the disease, lifestyle factors like stress and lack of physical activity also play a significant role.
What alterations can prevent such a dangerous disease?
Apart from taking reasonable steps like diagnostics, you can adopt specific lifestyle changes to reduce the risk of the disease.
These six preventive steps could help you reduce the risk of developing breast cancer.
Fruits & Veggies
A healthy diet with tons of veggies and fresh fruits could lower the disease risk.
Go for food rich in antioxidants like beans, green leafy vegetables, berries, sweet potatoes, pumpkin, squash, and more. Eat food rich in vitamins and minerals. Store up on vitamin D, including foods like salmon, eggs, and almond milk. Regardless, the sun is the leading source to imbibe Vitamin D.
Exercise & Maintain Weight
A sedentary lifestyle invites all sorts of ailments. There is no alternative to keeping fit. According to breast cancer statistics, obesity is the major contributor to all cancers and is taking over tobacco rapidly as the cause.
A simple solution to these worrisome stats is to keep your body moving. You can go for a brisk walk or practice a sports activity. The best is to exercise for at least 30 minutes a day. If you are new to exercise, start gradually and work up to longer sessions and excess fat reduction.
Note – Body fat is hard to reduce after menopause, so reduce or burn your calorie intake and integrate a physical fitness plan to reduce the risk of multiple diseases.
Limit Alcohol & Quit Smoking
Not drinking is the best solution to avoid the risk of developing the disease, as hundreds of studies have shown that drinking alcohol regularly over time is closely associated with breast cancer. It raises the levels of hormones like estrogen linked to the disease and damages cells.
Therefore, make some of your days alcohol-free. In addition, tobacco is another major factor that sets you at a grander risk of developing multiple types of cancers, including breast cancer.
Best is to quit. If required, get help to dump these deadly habits.
Breastfeeding
Breastfeeding has enormous benefits for the child.
Do you know the breastfeeding benefits for yourself?
It helps women shed tissues, protects cell growth, and promotes less connection with hormones that cause the disease. After six months of breastfeeding, the reduction of the risk is significant.
Tip: Your risk drops even more, when you continue to feed after six months of breastfeeding.
Self-examination & Screening
Doing a self-breast assessment a week after menstruation is necessary. Get in touch with a physician to learn to self-detect any lump in and around your breast. If you find anything unusual, don’t panic. Consult a doctor for further evaluation.
Your doctor may suggest getting the screening done. The early detection of breast cancer is done by screening such as mammograms that help in; it is an x-ray of the breasts. Studies show that women who get regular mammograms have less chance of dying out of breast cancer.
To Sum Up
To become aware is to prevent the development of the disease. Increase your protective factors by following the tips mentioned above to lead a healthy lifestyle. Prioritize your mental and emotional health too. Look for medical help if you witness any discomfort or pain. Remember, early prevention is better than cure.
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