Breast cancer is such a scary word. It would help a great deal if more women understood that despite factors such as a family history of cancer, there are steps that can be taken to lower one’s own risk of developing this dreaded disease.

Reducing the risks

While no one asks for cancer, many among us are unwittingly inviting this dangerous disease into our bodies. How? Mainly through our poor lifestyle habits. Understandably, busy schedules might leave one feeling a tad drained at the end of the day, whereby it might be a challenge to pencil in time for beneficial activities, such as preparing a healthy dinner or getting some exercise. Still, these factors and more are included in the lifestyle changes that have to be addressed in order to lower the risk of developing dangerous diseases such as breast cancer. Let’s see what are the main steps to take, shall we?

Did you know?

There’s something about a Mediterranean diet which keeps breast cancer at bay. The Mediterranean diet is rich in extra-virgin olive oil and nuts – lots of them! It also focuses mostly on plant-based foods, such as fruits and vegetables, whole grains and legumes. People who follow the Mediterranean diet find themselves consuming more healthy fats, like the ones found in olive oil rather than butter, and fish instead of meat.

Will a healthy diet help?

No food on this planet can guarantee that you’ll be cancer-free after consuming it. Nor is a healthy diet a magic wand that removes cancer. Rather, the idea is to eat foods to help your body be the healthiest it can be and less susceptible to diseases including cancer, and researches suggest that they do help in that area.

Having said that, studies have shown that women who ate higher levels of saturated fats had double the risk of breast cancer compared to those eating the least. Two studies released by the University of California, San Diego, and the Genesis Prevention Center at University Hospital in South Manchester, England, also show that a meal plan rich in fruits and veggies and low in starchy carbohydrates may help prevent breast cancer and breast cancer recurrence.

The conclusion?

Pay more attention to what you’re eating. If you make a conscious effort to increase your intake of healthy, colourful fibre-rich vegetables and fruits and control your consumption of fats, oils, sugars and processed food,you would definitely have a much lesser chance of developing breast cancer and a whole lot of other diseases as well!

Alcohol – The less the better, but none at all is best

Alcohol is linked to a number of common cancers and breast cancer is one of them. Quite simply put, the more alcohol you drink, the greater your risk of developing breast cancer. To help prevent cancer, leading experts advise not consuming alcohol at all. Not a very convenient solution for many, we know! Hence, if you do drink, limit alcoholic drinks and follow these general guidelines. The recommendation is to drink no more than 14 units a week, spread over at least three days – this is roughly equal to seven drinks a week. Remember, if you really cannot ditch the habit, (if it is indeed a habit!), cutting down could make a big difference not just in your general health, but also in preventing the onset of breast cancer.

Don’t smoke

There are so many different chemicals in cigarette smoke that can have so many kinds of negative effects. One study carried out at the Fred Hutchinson Cancer Research Center revealed that women with a pack-a-day smoking history have a significantly higher incidence of estrogen receptor-positive breast cancer, a common tumor which happens to be sensitive to hormone-blocking therapy.

The study found that women who had been smoking at least one pack a day over the past 10 years were 60 percent more likely to develop estrogen receptor-positive breast cancer compared to women who had smoked fewer cigarettes or none at all. What’s more, women who had smoked at any point in their life, or have smoked about 100 cigarettes or more in their lifetime, had a 30 percent increased overall risk of breast cancer compared to women who had never smoked.

This research has managed to clarify results from previous attempts to evaluate the relationship between breast cancer and smoking. Clearly, not smoking is one of the best this you can do for your overall health and of course, to keep breast cancer at bay!

Control your body weight

Being overweight or obese increases the risk of breast cancer. Several possible mechanisms have been suggested to explain the association of obesity with increased risk of certain cancers, one of them being the fact that fat tissue produces excess amounts of estrogen, high levels of which have been associated with the risk of breast cancers. Overweight people also tend to have increased levels of insulin and insulin-like growth factor-1 (IGF-1) in their blood (a condition known as hyperinsulinemia or insulin resistance), which may promote the development of certain tumors.

Fat cells also produce hormones, called adipokines, that may stimulate or inhibit cell growth. For example, leptin, which is more abundant in obese people, seems to promote cell proliferation. Obesity has also been known to cause sub-acute inflammation, which has been associated with increased cancer risk. The message in this area is to take charge of your weight and maintain a healthy Body Mass Index (use a BMI calculator for that). With a healthy diet and plenty of exercise, you should be well on your way to a healthier body weight.

Breastfeeding helps

Studies have shown that women who breastfeed are statistically less likely to develop breast cancer than those who don’t. Breastfeeding longer than the recommended six months may actually provide further protection, according to specialists. Most women who breastfeed experience hormonal changes during lactation that delay their menstrual periods. This reduces a woman’s lifetime exposure to hormones like estrogen, which can promote breast cancer cell growth.

During pregnancy and breastfeeding, a woman may also shed breast tissue. This shedding can help remove cells with potential DNA damage, thus helping to reduce the chances of developing breast cancer.

Be a physically active person

Physical activity not only helps you maintain a healthy weight, but many studies have found a link between regular exercise and a lower risk of being diagnosed with breast cancer or breast cancer coming back (recurrence). As a result, many doctors recommend that women exercise regularly – about 4 to 5 hours per week at a moderate intensity level. (Brisk walking is considered moderate intensity exercise.)

Radiation and cancer risks

Seemingly harmless procedures such as medical-imaging methods which includes computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.