The way we eat and live contributes more to breast cancer risk in women than hereditary reasons. Breast cancer starts when breast cells multiply and go out of control. Statistics reveal that fewer than 15% of breast cancer patients have a family history of the disease. This means other factors are responsible for the remaining 85% of the cases, including stress, cancer-causing foods, and environmental toxins.
Tips To Prevent Breast Cancer Risk
Typically, a breast cancer is associated with the growth of a lump in the breast, which can be detected on screening mammograms. However, not all tumors are cancerous. Breast cancers can start in any part of your either breast. A majority of such cancers begin in the milk-carrying ducts, known as ductal cancers. Other types of breast cancer start in the glands that produce milk. These are categorized as lobular cancers. Some cancers start in connective tissues supporting milk ducts and glands, known as sarcomas.
Statistics released by the University of Columbia reveal that a poor diet and environmental toxins cause 95% of all cancers. Lifestyle changes can help reduce the risk of breast cancer even in high-risk women.
Weight Management To Prevent Breast Cancer Risk
If you are obese or overweight, you are at a higher risk of breast cancer. This is especially true in the case of post-menopausal women. When a woman reaches menopause stage, most of the estrogen comes from fat tissue. The more the fat tissue, the higher the level of estrogen and the greater the risk of breast cancer. Besides, overweight women are more likely to have a higher insulin level compared to those with a healthy weight. Higher insulin levels may also cause breast cancer.
So you would do well to watch your weight. One of the best ways to prevent breast cancer risk is to stay physically active. By staying active, you can maintain and manage weight issues and stick to a healthy weight, without gaining or losing too much.
So you may want to start with a regular exercise to manage and maintain a healthy weight. Research reveals that exercise is a healthy way to maintain your breast health.
According to the American Cancer Society, you should go for at least 75 minutes of vigorous exercise each week or 150 minutes of moderate-level exercise.
Limit Alcohol for Breast Cancer Prevention
If you are a habitual drinker, you are at a high risk of developing breast cancer. Limit your intake of alcohol to less than one drink. Better still, quit that habit and you can lower your risk factor. Research reveals that a female who consumes 2 to 3 alcohol drinks daily has a 20% greater chance of developing breast cancer than those who don’t drink.
According to the American Cancer Society, women should not consume more than 1 drink per day.
Quit smoking To Lower Breast Cancer Risk
Smoking is injurious, and it can cause cancer. If you are addicted to smoking, you increase your chances of developing breast cancer. Premenopausal women who smoke regularly are more at the risk of breast cancer.
Breastfeeding To Prevent Risk of Breast Cancer
Breastfeeding has multiple benefits for both the child and the nursing mother. While breastfeeding helps boost the level of your baby’s immunity, it reduces your own risk of developing breast cancer. The longer you breastfeed your child, the lower your risk of cancer and the higher the protective effect. Women who give birth after 30 years of age may be at a high risk of breast cancer.
Breastfeeding is an important consideration to lower the risk of breast cancer because a woman doesn’t menstruate during this period, which ultimately limits the number of cycles during her lifetime. As a result, the amount of estrogen is lowered in her body.
Chill on Hormones for Breast Cancer Prevention
Hormone replacement therapy is a hugely popular option among post-menopausal women. However, the extended use of hormones raises the risk of breast cancer, especially in women with a family history of breast cancer. It is a good idea to manage your post-menopausal symptoms with non-hormonal therapies.
Overcome Stress To Avoid Breast Cancer
Your psychological condition has an association with breast cancer. Prolonged stress causes hormonal disturbances in your body. It also suppresses the immune system, as you fail to eat and sleep well. All these factors contribute to the risk of developing breast cancer.
Choose A Healthy Diet To Prevent Breast Cancer
There is no substitute for a good diet as far as health is concerned. When you are looking for ways to prevent breast cancer risk, your focus must shift to eating a healthy diet. The focus of a healthy diet should be on watching your calories and choosing a balanced meal with plant-based foods, fresh fruits and vegetables, nuts, legumes, good fats, and whole grains.
According to Harvard scientists, women with high blood carotenoid levels are at a lower risk of breast cancer compared to those with low levels. Leafy greens, fruits, vegetables, such as carrots and red peppers, are rich in carotenoid. These women are at a low risk of developing the more aggressive form of breast cancer, which is categorized as estrogen-receptor-negative cancer. Lycopene, phytonutrients, and sulforaphane found in vegetables may also protect against breast cancer. Additionally, if you’re not getting enough of essential vitamin and minerals, including vitamin D and iodine from your diet, you are at a high risk of breast cancer. Get your vitamin D levels checked to determine your risk. The deficiency of vitamin D is a risk factor that you cannot ignore.
When you are eying breast cancer prevention, you may want to shift your focus to supplementing your diets with cancer-fighting nutrients, including zinc and selenium. It is important to go for regular health checkups and tests to determine your health risks and optimize your biological “terrain” to prevent the risk of breast cancer. The best ways to prevent breast cancer is to go for regular walks, eat a healthy diet, reduce the intake of alcohol, and kick that stress away.