Breast Cancer is one of the common cancers
affecting to woman and is the leading cause of cancer deaths. Here are 7 ways
to reduce your risk of developing breast cancer.
Breast cancer is caused by the interplay of your genes, the environment you
live in and lifestyle factors. In addition to going for mandatory screenings
and tests, you can make lifestyle changes to lower your risk.
Here are 10 ways to reduce your risk of developing
breast cancer.
Do House Work:
Experts say that being active reduces a
woman's risk of breast cancer. Exercise reduces the number of fat cells,
which are responsible for the release of hormones such as oestrogen and
testosterone. It is these fat cells that are thought to encourage tumor growth.
Women should aim for at least 30 minutes of moderate physical activity a day.
This can reduce breast cancer risk by at least 20 per cent. Anything that gets
your heart rate
up and leaves you feeling a bit out of breath will do, so tackle every day
chores like dusting the house with gusto.
Breastfeed
your baby:
Women who breast-feed for a year over
their lifetime, not necessarily continuously, are five per cent less likely to
develop breast cancer than those who don't breast-feed at all. The longer a
woman breast-feeds, the lower her chances of getting the disease. It's thought
that breast-feeding lowers the levels of cancer-related hormones in the
mother's blood. When breast-feeding ends, the body gets rid of damaged cells
that could turn cancerous.
Drink
less booze:
Regularly drinking alcohol increases
your risk of developing breast cancer and the more drinks you have each day,
the greater your risk will be. Try simple measures to reduce how much you
drink. Have one glass instead of two, enjoy alcohol-free nights and drink from
smaller wine glasses to reduce your units.
Curtail
night shifts:
Women who work at least three night
shifts a week for six years or more are twice as likely to develop breast
cancer, Danish researchers claim. But more research needs to be done.
However, docs say it's not clear if
it's the unhealthy behavior caused by working night shifts, like eating poorly
and being inactive, that's the possible cause, rather than the shift work
itself. Women, therefore, need to think about their overall lifestyle, whatever
hours they work.
Reduce
cholesterol:
Women who take statins (drugs that
lower cholesterol levels)
for more than a decade face doubling the risk of developing invasive ductal
carcinoma, or IDC, the most common type of breast cancer. While studies suggest
the short-term use of statins appears to have a protective effect against
breast cancer, in the long run, statins may damage certain chemical pathways that
lead to the growth of tumors. However, do not stop taking statins without
consulting the doctor.
Avoid
unhealthy chemicals:
Don't use canned food and drinks and
don't microwave food in plastic containers. They contain chemicals that behave
like oestrogens, increasing breast cancer risk. High temperature barbecuing,
grilling or frying meat can trigger the production of acrylamide that also
increase cancer risk so try to cook meat gently and make an effort to avoid
preserved meats as well.
Step
out in the sun:
Natural sunlight is the best ways of
increasing stores of vitamin D, which can lower your risk of breast cancer, say
Canadian researchers. Laboratory tests suggest breast cells can convert vitamin
D to a hormone that has anti-cancer properties. This advice should, however, be
balanced against the risk of developing skin cancer from
sun exposure.
Watch Your Weight:
Obesity appears to increase the risk of breast cancer.
Researchers found that women who gained 44 to 55 pounds after the age of 18 had
40 per cent higher risk of getting breast cancer than women who fluctuated by
only four or five pounds throughout their adult life. Animal studies have shown
that reducing calorie intake by 30 per cent can lead to a 80 - 90 per cent
reduction in the risk of breast tumors.
If you find a lump, go to see your doctor as soon as possible:
Research shows that many, many women delay going to see a
doctor if they find a lump in their breast because they are afraid they have
cancer. This is the worst thing you can do. Firstly, nine out of ten breast
lumps are not cancer, so visiting your doctor will usually help you put your
mind at rest. Secondly, if your lump is cancerous, prompt treatment could save
your life.
Find Out Your Family History:
Women with a strong family history of cancer can take
special steps to protect themselves, so it’s important for women to know their
family history. You may be at high risk of breast cancer if you have a mother
or sister who developed breast or ovarian cancer (especially at an early age)
or if you have multiple family members (including males) who developed breast,
ovarian or prostate cancer. A doctor or genetic counselor can help you
understand your family history of the disease.
References:
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