Breast cancer – no woman should have to deal with the blow of this dreaded disease. Despite factors such as a family history of cancer, take heart that there are steps that can be taken to lower one’s own risk of developing this dreaded disease.
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Reducing the risks? How?
While no one asks for cancer, many among us are unwittingly inviting this dangerous disease into our bodies, 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 much-needed 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 this life-threatening illness.
What’s your diet like?
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 foods, you would definitely have a much lesser chance of developing breast cancer and a whole lot of other diseases as well!
Alcohol – 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.
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 subacute 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, thus cutting down the risks of developing cancer.
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.
