How to Prevent Breast Cancer

How to Prevent Breast Cancer

How to prevent breast cancer

About 1 in 8 females will develop breast cancer at some point during her life. (Reference- Australian Cancer Incidence and Mortality (ACIM) Books - Breast cancer for Australia (ICD10 C50)

The prevalence of breast cancer is gradually increasing day by day. Our modern lifestyle and negligence about healthy living are playing a pivotal role.

Total average costs of breast cancer amounted to 107,456 Euro per patient over six years, showed in a study in 2010.

So, if you are a female and don’t know about the prevalence and hazard of breast cancer, your health may be at great risk. With a few simple steps, you can easily avoid breast cancer in your life. Stronger motivation is only required.

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How to prevent breast cancer:

Following steps or precautions should be taken to prevent breast cancer-

  1. Reduce your weight:

If you gain weight and be obese between 18 years of age to middle age, postmenopausal and premenopausal breast cancer risk will be increased. 

Every person wants to be fit by losing extra pounds, but it always becomes difficult due to the irregularity of our activities to lose weight. Reduction of excess body weight with proper diet, regular exercise and lifestyle modification is necessary to prevent breast cancer. Always be careful about your Body mass index (BMI). If necessary, consult with a nutritionist for a proper diet plan to reduce weight.

 

  1. Choose a diet wisely:

For preventing breast cancer, few things regarding diet you should keep in your mind:

  • Eat vegetables and fruits as much as possible. Try to eat at least 5-8 servings per day. Some phytochemicals of cruciferous vegetables like broccoli, cabbage, cauliflower, brussels sprouts are the strong antagonists of breast cancer. Dark leafy green vegetables like kale, spinach, collards, tomato and carrot also prevent breast cancer. During cooking, keep in your mind that these phytochemicals destroyed by heat. So light cooking of vegetables is an excellent way to get them full functionally after eating in our body.
  • Avoid extra fat intake. But never try to altogether avoid eating fat. Omega-3 and Omega-6, containing fats like fish fat, vegetable fat is helpful to prevent breast cancer. They contain strong antioxidants, which have many beneficial effects on our health.
  • White flour, white potatoes, sugar and sugary beverages or other products have a high glycemic index. They trigger some hormonal changes and causes the growth of breast tissue. Try to eat whole grains, beans like high fibre containing carbs instead of high glycemic index carbs.
  • Take an appropriate amount of protein containing all essential fatty acids daily.

 

  1. Take some supplements:

Due to modern fast food dependent diet plans, we suffer from malnutrition due to less intake of micronutrients like vitamins and minerals. Vitamin C and vitamin E deficiency may trigger breast cancer if your diet contains inadequate vitamins and minerals; you should take vitamin C and vitamin E supplements to prevent breast cancer. If you want, you can take them singly or as a multivitamin supplement. But be careful about their quality before choosing them. You may read-

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  1. Exercise and be active:

Do physical exercise regularly. Spend 20-30 minutes a day for five days a week for physical exercise. Brisk walking and jogging are enough to lose some weight and prevent breast cancer. Being physically active is very much helpful to reduce breast cancer risk. Several studies showed that the physically active lady has less chance to develop pre and postmenopausal breast cancer. (Reference: Lee I, Oguma Y. Physical activity. In: Schottenfeld D, Fraumeni JF, editors. Cancer Epidemiology and Prevention. 3rd ed. New York: Oxford University Press, 2006.)

Try to be active in your home and your office.

 

  1. Avoid alcohol and smoking:

Alcohol use is the most established risk factor for breast cancer. Consuming alcohol every day may increase breast cancer risk by 20-25%. So you have to restrict your alcohol intake.

Smoking also a risk factor for developing breast cancer. There are more than 20 carcinogens present in a well-packed smart looking(!) cigarette. Only one carcinogen is enough for developing cancer. Not only breast cancer, lung cancer, oesophageal cancer, cancer in the gum etc., are caused by smoking.

 

  1. Avoid birth control pills and HRT:

Avoid the birth control pills in your reproductive life, especially after 35 years of age. However r, they prevent colon cancer, uterine cancer, and ovarian cancer may cause breast cancer in postmenopausal life.

Avoid hormone replacement therapy or HRT., which also can cause breast cancer. All studies show that HRT predisposes to breast cancer and cessation of HRT therapy increased the longevity of their life span. 

 

  1. Breastfeed your baby:

Breastfeed your baby as much as possible. Breastfeed may help breast cells become mature and prevent mutation. Otherwise, breastfeed interrupts ovulation and estrogen hormone regulation and prevents breast cancer. Most of the studies showed that the longer women breastfeed, the more they are protected against breast cancer.

  1. Do you have a positive family history:

Do you know about any history regarding breast cancer in your family? The development of breast cancer sometimes depends upon your gene, which may run through to you if you have a positive family history. If you have, please be careful about it. If any lump or tenderness appears, contact your physician as early as possible.

 

  1. Avoid radiation:

Any radiation, like an x-ray, can trigger the development of breast cancer. Try to avoid as much as possible. If your job space is related to radiation, try to change the place or the job.

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  1. Breast lump and checkup:

Suppose any lump appears in your breast, contact your doctor as soon as possible. Don’t neglect it.

If you are more than 50 years of age, go for a regular breast cancer screening program. Because early detection of breast cancer is essential for a good prognosis.

 

Breast cancer is now an emerging non-communicable disease in modern society. Here are some easy ways to prevent breast cancer. Maintain a proper lifestyle, avoid breast cancer and have a graceful elderly age in future.

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Dr. Hasan Ebna Amin

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