Although there is nothing that you can do to ensure that you
absolutely do not get breast cancer, studies have reported there are some
lifestyle choices that may help reduce breast cancer risk. These include:
Maintain a healthy weight – Body fat boost estrogen storage
(fat is converted to estrogen),
so the larger you are, the more circulating estrogen you’ll store, and the more
you are at risk of breast cancer. Research shows that even losing a little as 5
percent of your weight or more (in overweight women) can lower breast cancer risk by 25 percent. The easiest way
to do this is to eat healthy diets and stay physically active – vigorous
cardio-exercises like jogging or speed-walking work best.
Eat high fibre diet – Foods that are high in fibre (fruits,
vegetables, legumes and whole grain)
have a special role to play in reducing breast cancer risk. Though many
theories have been propounded, one of them is that fibres help lower the blood
sugar and keeping your blood sugar low can help lower the risk of breast cancer
(and type 2 diabetes). After
adjusting for other factors, diabetes is associated with a nearly 40 percent
increased for breast cancer. High fibre diets also help prevent colon cancer by
reducing the transit time of food in the intestine.
Do not smoke – Women who smoke increase their exposure to a
toxic metal (Cadminium) which
scientists have now found is directly linked o a higher risk of breast cancer.
Women who smoke have a 16 to 40 percent increased risk of developing breast
cancer. Exposure to Cadminium has also been linked to the risk of a woman’s
unborn child developing breast cancer.
Turn off the light and sleep – Exposure to light at
nighttime decreases the total amount of the hormone Melatonin in the body.
This, in turn, appears to increase the risk of breast cancer by as mush as 3 to
6 percent. If you do work at nights, dim the lights, and get 7 to 8 hours of
sleep every night.
Limit alcohol consumption – Studies have found that women
who consumed less than 1 drink a day had a 7 percent higher risk of developing
breast cancer. Those who had 1 to 2 drinks a day had a 32 percent increased
risk, while those who had 3 or more daily drinks had a 51 percent increased
risk. The increased is the same no matter what type of alcohol (wine, beer, etc) a woman drank.
Stay outdoor – Vitamin D3 is an essential
nutrient that can help prevent breast cancer. It has been found out that blood
levels of between 40 to 50 nanograms per milliliter help protect against breast
cancer. The human skin needs sunlight to manufacture vitamin D, so you should
consider staying outdoor more. However, you should not overdo it as excessive
exposure to sunlight is also dangerous – it increases the risk of skin cancer.
Examine your breast – A monthly Self Breast Examination
makes you familiar with your own breasts and increases your likelihood of
detecting an abnormality early. Breast cancer is 100 percent treatable if
caught early; so if you find something in your breast that wasn’t there before,
and it doesn’t go away in a few days, have it checked by your doctor. You
should also consider going for yearly mammograms if you are 35 years and above.
Have kids – Starting a family sooner can drastically lower
your risk of breast cancer. Women who had their first child before the age of 20
have half the risk of breast cancer compared to women who had their first child
in their 30s. Additional pregnancies decrease the incidence of breast cancer
eve further.
Protect yourself from radiation – There are radiations all
around us – from cell phones, laptops, television, and other everyday high tech
gadgets. Try to avoid them as much as possible to lower your risk of getting
cancer and other types of cancer. Medical imaging methods, such as computerized
tomography and x-ray, uses high doses of radiation, which has been linked with
breast cancer risk. Reduce your exposure by have such tests when it is
absolutely necessary.
Reduce dietary fat – Women following a low fat diet have
been found to have 24 percent less risk of getting breast cancer. Trans fats
may result in inflammation and in turn increase your risk of getting breast
cancer. So, reduce the amount of unhealthy fat in your diet.
Breastfeed – Breastfeeding may play a role in breast cancer
prevention. The longer you breast feed, the greater the protective effect.
Avoid exposure to environmental pollutions – Some research
suggest a link between breast cancer and exposure to chemical found in some
work places, gasoline fumes and vehicle exhaust. If you must work in high risk
areas or with high risk chemicals, always use appropriate safety devices and
protect yourself adequately.
Use hormonal therapy only when it is absolutely necessary –
Combination hormone therapy for more than 3 to 5 years increases the risk of
breast cancer. If you are taking hormonal therapy for menopausal symptoms, ask
your doctor about other alternatives. You may be able manage your symptoms with
non-hormonal therapies, such as physical activity. It is however of note that
current evidences does not support an increase in breast cancer risk with birth
controls pills.
Prevention is better than cure, so start cultivating these
habits TODAY and live to enjoy your life in perfect health.
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