Breast cancer is typically a tumor that forms in breast tissue that both women and men can be affected by, but it occurs primarily in women. There are some tumors in the breast that are benign (do not grow outside of the breast), making them non-cancerous, but when they become malignant (growing out of the breast), that is when they become cancerous and life-threatening. About 1 in 8 U.S. women (about 13%) will develop invasive breast cancer over the course of her lifetime and breast cancer death rates are higher than those for any other cancer, besides lung cancer. Here are 10 ways to minimize the risk of breast cancer:
Controlling weight fluctuation
When a person is overweight or obese, there is more fat tissue, which increases estrogen levels. Especially during menopause, when women are around 50 or 60 years old, women are more at risk for breast cancer because the ovaries stop producing hormones, making fat tissue the only source in the body that produces estrogen. For obese and overweight women, they are more at risk because of the inflammation created by the fat cells. Exercising and controlling one’s weight fluctuation can help reduce this risk.
Limiting high-fat foods
At the beginning of puberty, eating a high-fat diet can increase the risk of breast cancer that is similarly found in young adult women. Before any tumors appear, cell growth and alterations in immune cells occur in the breast. This can persist through adulthood, which can lead to breast cancer. Fat can have permanent effects, even if a lifestyle change occurs and a low-fat diet is introduced later, even if you are not overweight or obese. Avoiding a high-fat diet can reduce the risks of attaining breast cancer.
Limiting intake of processed foods
According to BreastCancer.org, diet is responsible for about 30% to 40% of all cancers. Processed foods like red meat and fast food are typically high in fat, salt, and nitrate levels. They are also given more hormones and antibiotics. Processed meats are placed in the same category as tobacco and UV radiation, which are carcinogens. U.S. News states that eating even just 50 grams of processed meat per day can increase your risk of cancer by 18%.
Reducing the consumption of alcohol
Consuming alcohol increases levels of estrogen and other hormones that are related to “hormone-receptor-positive breast cancer.” And since alcohol does damage to DNA cells, it puts people at risk. Women drinking just three alcoholic drinks a week triple their chances of developing benign breast lumps, which in turn can give them a higher risk for malignant lumps in the future.
Vitamins and supplements
A survey done by the National health and Nutrition Examination Survey, showed that vitamin D is known to reduce the risk of breast cancer up to 33%, because it has the possibility in playing the role of how a normal breast cell grows, and possibly stops breast cancer cells from growing. It is recommended that women increase their sunlight exposure, with SPF of course, and take vitamin D3 supplements.
Eating more fruits and vegetables
In countries where the usual diet is plant-based and low in total fat, breast cancer is less common. Dietitians actually recommend eating more than five cups a day of fruits and vegetables. Consuming fruits and vegetables, like dark leafy greens, increases one’s intake of carotenoids-antioxidants. Carotenoids-antioxidants protect cells and also help to block the early stages of cancer. (USDA).
Doing self-breast exams and educating yourself
Regularly performing self-breast exams can help someone catch breast cancer early on if they have it, making it possible to treat it more successfully. Self-breast exams are convenient and there are no costs. BreastCancer.org has step-by-step pictures and instructions on how to perform one.
The National Breast Cancer Foundation, INC., offers free breast health guides. NBCF trains volunteers and delivers life-saving services by teaching women breast self-awareness techniques. It is important to take preventative measures and reduce risk factors and learn how to do so with or without a doctor.
Going to your yearly doctor’s examination
Every person should get an annual physical exam every year. For women, it’s recommended they also get a clinical breast exam. A clinical breast exam includes a clinical exam, done by a health professional. The doctor will observe the breasts’ appearance and shape and also feel for any unusual textures and lumps. Going to the doctor for an annual checkup can also benefit your health, because a doctor will recommend how you can live a healthier lifestyle and how to reduce risks of any kind.
Exercise more!
The effect of physical activity on breast cancer risk was looked at in a study of over 15,000 women. The results suggest that exercise lowers breast cancer risk regardless of family history of breast cancer or menopausal status. Here are some easy at-home workouts to get you moving.
Living an overall, healthier lifestyle
Sometimes, breast cancer cannot be preventable. Genetic factors play a big role in whether or not someone can get it. But even if that’s the case, the risks can still be reduced. Maintaining an overall healthier lifestyle can aid in reducing the risks of breast cancer through the ways like the ones listed above, and even when you are feeling worried or stressed, seek help. Seeking help when you are feeling stressed can also reduce your risk, as environmental stressors can also contribute to harm.
