When it comes to breast cancer, certain invariable factors can play a major role such as genetics or aging. Experts say there are many things you can do to keep yourself in check, from getting your mammograms done on time to maintaining your ideal weight and many more.
There is good news around this topic as research shows that breast cancer risk in women has decreased by 30 percent in the last 25 years and it continues to decline. Thanks to earlier detection, better treatment, and positive lifestyle changes.
October is globally recognized as the month of Breast Cancer Awareness and we, at lady.lk thought of bringing you valuable content on this lesser discussed topic in Sri Lanka to help raise your awareness on it.
Here are five helpful tips on how to reduce your risk of breast cancer. And experts are now saying that these simple strategies could reduce your risk of breast cancer by 67 percent or more.
- Munch on Nuts
Did you have 1⁄2 cup of walnuts today? If so, your breast cancer risk is already well on the way to dropping 67 percent, The study, conducted at Marshall University, shows eating two ounces of walnuts a day for about two weeks slowed breast cancer growth or reduced the risk of developing the disease.
Eating a healthy diet can lower your risk of some cancers, as well as diabetes, heart disease, and stroke. For example, women who eat a Mediterranean diet with added extra virgin olive oil and mixed nuts may have a reduced risk. The Mediterranean diet mainly focuses on plant-based foods like fruits and vegetables, whole grains, legumes, and nuts. Try and follow the Mediterranean diet, where you simply choose healthy fats like olive oil instead of butter, and eat fish instead of red meat.
- Choose your bowls wisely
Ceramic, porcelain, and glass dishes do not contain BPA, the chemical found in plastics that mimics estrogen and stimulates the growth of breast cancer cells. Therefore, the researchers suggest using them to store food whenever possible.
- Sleep in total darkness
If you cover everything in your room that is bright, such as cell phone, alarm clock, hair dryer, your risk of breast cancer can be reduced by 34 percent. When your room is dark, it causes a flood of melatonin, the sleep hormone that also blocks the growth of suspicious breast cells.
- Greens and Green Tea
A cup of spinach, lettuce, or kale, and a cup of green tea a day can lower your risk of breast cancer by 40 percent, as they are packed with compounds (carotenoids and EGCG) that block the growth of precancerous cells.
- Increase Vitamin D3 Intake
Taking the right dose of vitamin D3 a day could reduce your risk of breast cancer by 80 percent. It turns out that this essential nutrient that attaches to suspicious breast cells is forcing them to act like normal cells instead!
Here’s a useful tips for you to keep in mind!
Always keep an eye out for breast cancer screening. If you notice any changes in your breasts, such as a new lumps or skin changes, immediately contact your doctor.
Make sure that you ask your doctor when to start mammograms and other screening tests based on your personal history. If anyone has had breast cancer in your family, get a genetic test to see if you have the BRCA1 or 2 mutations called “breast cancer genes”. Between 20 and 30 percent of people who develop the disease have a family history of breast cancer.
When a genetic mutation is detected in a woman, options are available to significantly reduce her risk of cancer.
After menopause, when breast cancer is most common, obesity increases the risk of breast cancer. Maintain a body-mass index of 25 or below to avoid gaining weight over time.
Continue to be physically active. This preventive effect can be obtained with only modest activity, such as a 30-minute walk five days a week.
Drink only a small amount of alcohol, if at all. Consumption of alcoholic beverages has been linked to an increased risk of breast cancer. Regardless of the type of alcohol, it is advised to limit to one drink every day, if required.
Avoid smoking. Long-term smoking has been linked to an elevated risk of breast cancer in some women, according to research.
