Breast Cancer: Nowadays, women are at an extremely high risk of developing breast cancer. This deadly disease claims the lives of thousands of women each year. However, breast cancer can be prevented with prompt and thorough treatment.
For a very long time, breast cancer incidence has been rising. Breast cancer affects one in every eight women. Although very infrequently, it can also affect men. office, then household duties, and finally kids! Modern women’s lives are so busy that they hardly have time for themselves. She is unable to focus on her health in the midst of all of this. Women have to cope with a variety of common ailments as a result of their daily activities. One of them is breast cancer.
People become aware after the disease, not before it. If we take precautions in advance to avoid any disease, then we can remove the problems of others and ourselves. Many factors can increase the risk of breast cancer during our lifetime. For this, we need to be more active towards it. The main reason for this disease is considered to be our lifestyle and heredity.
Also Read: Screen Yourself For Breast Cancer
Today, we’ll discuss a few of these strategies for lowering your risk of breast cancer. However, we must first define breast cancer prevention in order to discuss it effectively.
What is breast cancer?
Breast cancer is cancer that starts in our breasts. It starts when our cells start growing more than necessary. Breast cancer cells grow into a tumour that can be felt as a lump or seen on an X-ray. Although breast cancer is nearly primarily a female disease, it can also affect men. Simply put, cancer can manifest itself as any kind of lump or enlargement in the breast. You should initially visit a doctor in such a case. If you discuss the symptoms, you may have a lump in the breast, a change in the nipple’s form or skin, tightness, blood or fluid coming from the nipple, breast pain, or peeling of the skin on the breast or nipple. Some indicators of breast cancer include lumps in the arms.
Types of breast cancer
Invasive ductal carcinoma
This type of breast cancer occurs when milk ducts are not the only location where cancer cells spread to. Cancer cells that are invasive can also spread to different body regions.
2. Invasive lobular carcinoma
Cancer cells invade nearby breast tissue from the lobules. These invasive cancer cells can also invade different body regions.
How can I lower my risk of developing breast cancer?
You can lower your risk of breast cancer by altering your lifestyle. You can lower this risk by using these suggestions. Not every woman will benefit from them, but they can have a positive impact on your health.
We will discuss 14 things to lower your chance of developing breast cancer:
- Exercise regularly
- Avoid some fats, and enjoy others
- If you eat meat, avoid well-done meat
- Eat more fruits and vegetables
- Take an antioxidant supplement
- Eat more fiber
- Eat more tofu and soy foods
- Don’t smoke, drink less alcohol
- Watch your weight
- Steer clear of xenoestrogens
- Get some sun
- Breastfeed your babies
- Think twice before taking hormone replacement therapy (HRT)
- Reduce Stress
1. Exercise regularly
Many studies show that as physical activity increases, breast cancer risk decreases considerably. Exercise reduces the amount of estrogen a woman’s body produces, which lowers her risk of breast cancer (estrogen exposure increases the risk of the disease).
You should perform vigorous housework or engage in at least 30 minutes of daily exercise. Your body fat will start to melt as a result. Continue to monitor your weight. Both excessive weight and obesity are bad for our health. Therefore, maintaining a healthy weight as it contributes to breast cancer. If you are overweight, your risk increases, especially after menopause (when your period stops). In reality, malignant tumours and lumps are caused by fat cells. Exercise helps control depression too.
2. Avoid some fats, and enjoy others
Some studies show that a low-fat diet helps prevent breast cancer. Other studies show no fat-cancer link. The latest research shows that the amount of fat you eat may be less important than the type of fat. Fats that promote breast cancer include the saturated fat in meats, butter, and whole-milk dairy foods, and the trans-fatty acids in margarine.
3. If you eat meat, avoid well-done meat
The way you cook meat affects your breast cancer risk. Cooking meats creates carcinogenic compounds (heterocyclic amines). As cooking time increases, so do levels of these compounds. The highest levels develop in well-done grilled meat that has a blackened, charred crust.
4. Eat more fruits and vegetables
As fruit and vegetable consumption increases, the risk of all cancers drops considerably. Plant foods are high in antioxidant nutrients, among them vitamins A, C, and E, and the mineral selenium, all of which prevent the cell damage that can lead to cancer. But french fries and apple cream pie are out. Their high-fat content cancels their cancer-preventive benefits.
5. Take an antioxidant supplement
Supplements don’t replace fruits and vegetables, but an anti-oxidant formula can give you an extra little boost of the nutrients that help prevent breast cancer.
6. Eat more fiber
In addition to their antioxidant content, fruits and vegetables are also high in fiber. Dietary fiber binds to estrogen in the digestive tract, reducing circulating levels of the hormone. An easy way to boost your bran intake is to start your day with a bowl of bran cereal. Top your cereal with fruit, and you get even more fiber. Then eat at least five servings of fruits and vegetables during the day to get all the fiber you need.
7. Eat more tofu and soy foods
Soy foods are high in plant estrogens (phytoestrogens). They bind to the same cellular receptors as the body’s own estrogen, locking some of it out of breast cells, apparently reducing its breast cancer-promoting effect. Soy foods also appear to speed estrogen’s elimination from the body, which would also help prevent breast cancer.
Also Read: Effects of Soy Foods in Menopause
8. Don’t smoke, and drink less alcohol
Nowadays, it’s extremely normal for women to smoke cigarettes and drink alcohol. This could be cited as one of the factors contributing to the rise in female breast cancer. The breast cancer it encourages. Women who consume alcohol shouldn’t exceed one alcoholic beverage every day. You make an effort to limit your intake. Regarding cigarettes, the same rule applies. Breast cancer has been linked to smoking, particularly in premenopausal women.
9. Watch your weight
Apparently, every pound you gain after 18 increases your risk of breast cancer. As body fat increases, so do blood levels of estrogen, the hormone that promotes breast tumour growth.
10. Steer clear of xenoestrogens
‘Xeno’ means ‘foreign’ that is from outside the body. Women ingest xenoestrogens from primarily two sources: the residues in meats of estrogenic hormones given to food animals, and the residues of oestrogenic pesticides on produce. The role of xenoestrogens in breast cancer risk remains controversial, but mounting evidence suggests that xenoestrogens may increase blood estrogen levels enough to up the risk of developing breast cancer. The best ways to avoid xenoestrogens are to limit the consumption of meat, poultry, and whole-milk dairy foods, or shop for organic, hormone-free meats and dairy, and organic produce.
11. Get some sun
A little sun can help prevent breast cancer. When sunlight strikes the skin, the body makes vitamin D which helps breast tissue absorb calcium, which in turn, reduces breast-cancer risk. Get about 20 minutes of sun a day (just don’t get sunburnt). A good way to do this is to take a walk at lunch or in the late afternoon.
12. Breastfeed your babies
Breastfeeding is associated with a modest reduction in developing breast cancer before menopause. The longer a woman breastfeeds, the greater the benefit. Breastfeeding is crucial in the fight against breast cancer.
The more time you have to avoid this risk, the longer you should nurse. Breastfeeding mothers had a 5% decreased chance of developing breast cancer than non-breastfeeding mothers.
13. Think twice before taking hormone replacement therapy (HRT)
There are several good reasons to take HRT after menopause: lower risk of heart disease, osteoporosis, and Alzheimer’s disease. But HRT increases breast cancer risk. Talk with your doctor, and weigh your individual risks.
14. Reduce Stress
It depresses immune function. But the research on the alleged stress-breast cancer link is very controversial. Nonetheless, it’s a good idea to incorporate a stress management regimen into your life through meditation, yoga, tai chi, gardening, or other relaxing activities.
Also Read: Breast Cancer – Symptoms and Treatments