Breast cancer is a complex disease with various triggering factors. Some of them include age, family history, genetics, and gender. However, some factors are better kept in control, like smoking, physical activity levels, body weight and diet. There are enough studies that showcase the fact that only by changing some dietary habits, the chances of developing breast cancer is reduced by 30-40%. Here are 7 ways to enhance your breast health and to decrease the risk of breast cancer.
- Maintain a healthy weight and indulge yourself in physical activities: Keeping your weight in check with your height and weight decrease the risk of various types of cancers including breast cancer. Sensitive breast cancer tissues are exposed to more estrogen in women who are obese as compared to women who maintain a healthy weight. This can further increase the risk of breast cancer. Exercising plays a vital role in managing your weight. Incorporating physical activities in your daily routine keeps your tissues healthy, actively manages your weight and therefore reduces the chances of breast cancer. Not only this, it will benefit your overall health and save you from various other health problems. 30-45 minutes of regular exercising can provide you with substantial health benefits.
- Keep an eye on hormonal balance: Hormones play a vital role in breast cancer. Having contraceptives, HRT and other procedures that can impact your hormones can increase the risk of breast cancer. Not only this, but hormonal contraceptives also increase the chances of blood clots, stroke, heart diseases and more.
- Reduce the consumption of alcohol: Beer, wine and liquor have a great risk factor attached to the development of breast cancer. So, restrict yourself from its intake.
- Practice self-exams regularly and get yourself checked: A breast self-exam is a check-up a woman does at home to look for any changes or problems in the breast tissue. Adult women of all ages are advised to take the breast self-exam, at least once a month. The most appropriate time to take this is, one week after your menstrual period starts when your breasts are least likely to be swollen or tender. Research on the self-examination guide and get yourself checked regularly.
- Eat a clean and healthy diet: A clean healthy and well-balanced diet provides you with proper nourishment and decreases the risk of cancer. Include fruits, vegetables and whole grains in your daily diet. They contain phytochemicals with antioxidant and antiestrogen properties that can prevent cancer. It is recommended to have 5 or more servings of fruits and vegetables every day. Cruciferous vegetables are especially rich in phytochemicals. Include vegetables like- broccoli, cauliflower, kale, cabbage and brussels sprouts. Whole grains, on the other hand, are high in complex carbohydrates, fibre, vitamins and minerals. A diet high in fibre can have a positive benefit by changing the hormonal actions of breast cancer. Try to include 25-30 grams of soluble and insoluble fibre in your diet.
- Choose the right innerwear: The type of brassiere you wear plays a significant role in deciding your breast health. Choosing underwire or snug-fitting inner wears block the lymphatic drainage which further hinders the body’s ability to flush toxins from your armpit area and increase the risk of breast cancer. Tight clothing also contributes to this.
- Take care of your vitamins especially Vitamin D: Vitamin D also known as the sunshine vitamin is linked with a reduced risk of breast cancer. As per the studies, women who are deficient in Vitamin D are at high risk of developing breast cancer. Egg yolks, fatty fishes, oranges and some dairy products are rich in Vitamin D. Do include these foods in your diet to reduce the risk of breast cancer.
Incorporating the above-written lifestyle changes in your routine helps keep the tissues healthy and reduce the risk of breast cancer.