8 Simple Ways to Reduce Your Risk of Breast Cancer

prevent breast cancer

 

Breast cancer is one of the most critical sicknesses for most women. However, most people don’t think that it can also occur in men since women are diagnosed with this illness more than men. Hence, for women, they are highly advised to have their regular breast check-ups to detect early indicators of cancers.

Different Types of Breast Cancer and Symptoms to Check out

Most people know about breast cancer. However, few know that there are different types of this illness, such as the following:

  • Inflammatory breast cancer
  • Male breast cancer
  • Angiosarcoma
  • Lobular carcinoma in situ (LCIS)
  • Ductal carcinoma in situ (DCIS)
  • Recurrent breast cancer
  • Paget’s disease of breast
  • Invasive lobular carcinoma

Aside from having regular check-ups, there are symptoms that women can consider to detect it early:

  • There’s a significant change in the shape, size, or appearance
  • There’s dimpling or the skin over the breast changes
  • There’s a thickening or a lump, which provides a different feeling from the nearby tissue
  • There’s pitting or redness of the skin, as if it’s turning into orange
  • Inverted nipple
  • Crusting, peeling, flaking or scaling of the skin’s pigmented area, which surrounds the breast skin or areola

Nonetheless, if there’s a change in the breast or a lump, despite having a normal mammogram result, it’s crucial to set a check-up with a doctor for immediate assessment.

Some Helpful Ways to Lessen the Risk of Breast Cancer

Breast cancer can be treatable, and it can also be critical. There may not be a certain way to avoid breast cancer, but there are ways on how to minimize the risk of getting one. Here are 8 simple ways to reduce your risk of breast cancer:

  1. Have a background check on your family – You should be aware if anyone from your family members had a history of cancer, mainly on breast, prostate, or ovarian. It’s also essential to check on both of your father’s and mother’s side as well.
  2. Monitor your body weight and supply it with the nutrients it requires – Eating nutritious foods such as vegetables and fruits to nurture the body. Since one possible cause of having breast cancer is obesity, it’s vital to eat right.
  3. Always exercise – Exercising can lessen the risk of breast cancer. Hence, you should spend a minimum of 30 minutes daily using. You can jog, bike, swim, dance, or have long-walks. It’s also ideal to do activities with moderate intensity.
  4. Stop smoking – If you’re not a smoker, you’re a step ahead to reducing the risk of this illness. However, if smoking is your vice, you should stop it. Second-hand smoking can also be damaging, which is why you need to stay away from smoking areas.
  5. Put limitations on alcohol intake – Since women are more prone to having this disease, it’s essential to limit the intake to two drinks or less weekly. As per new studies, those who drink three to six drinks weekly have a 15%-increase on the risk.
  6. Limit Hormone Replacement Therapy (HRT) – Menopausal women who take HRT will have a higher risk of developing the illness. It’s best to talk to a doctor regarding alternative options to control menopause’s side effects.
  7. Stop using birth control pills – These pills are both beneficial and risky. Women who take these have higher risks, and it becomes worse after you stop taking these because it’s going to increase the risk of heart attack and stroke. Hence, it’s advisable to avoid these pills.
  8. Take Raloxifene and Tamoxifen – Taking prescription drugs may not be a healthy behavior, but Raloxifene and Tamoxifen can lower the risk of this illness. It’s safe because the Food and Drug Administration approves it. However, it’s still advisable to consult a doctor for the prescription.

Some Healthy Foods to Help You Avert Breast Cancer

Out of the mentioned ways on how to lessen the risk of having breast cancer, the best way to start is by eating right. Given that vegetables and fruits are essential, there are also drinks to consider. Here are some of the foods and beverages that you can consume to prevent this illness:

  • Pomegranate Juice – This juice has polyphenols, which can prevent cancers, including breast cancer.
  • Peaches and Plums – These fruits also have polyphenols, and there’s proof that polyphenols can destroy cancerous cells without compromising the healthy ones.
  • Berries – You should eat berries like black raspberries, strawberries, and blueberries as these come with high polyphenol-amount. It also has antioxidants like Vitamin C. Moreover, a single serving contains three-fourth to one cup.
  • Dark, Leafy Green Vegetables – Darker vegetables have denser nourishment. These vegetables have high fiber and antioxidant-contents, which act as anticancer tools as well. Some of these vegetables include Swiss chard, beet greens, collard, spinach, kale, turnip, and mustard.
  • Cruciferous Vegetables – Aside from dark green veggies, cruciferous ones have glucosinolates. This chemical has cancer-fighting contents. It includes cauliflower, cabbage, Brussels sprouts, broccoli, and arugula. Moreover, these vegetables are rich in vitamins E, K, and C, as well as in fiber.

Aside from fruits and vegetables, whole grains, saponins and lignans, and omega-3 fatty acids are also cancer-fighting foods. Spices or supplements like garlic, turmeric, and capsaicin are also included in the list. Furthermore, if you are to consume soy, make sure to select whole soy foods, such as tempeh, miso, edamame, tofu, and soy milk.

Breast cancer is undoubtedly risky, especially for younger women. It doesn’t choose its prey, which is why there are young cancer patients. Moreover, treating it is not as quick as to how medicine can heal a headache.

Check-ups are very crucial, especially if you’re not good at monitoring symptoms. If you’re healthy and free from the risk of this disease, it’s also essential to avert it from starting. Nonetheless, these preventive ways will be a big help in reducing the risk of this illness. From the food you consume to regular exercises, these ways will undoubtedly prevent cancer from developing further to its worst case. As the old saying goes, “Prevention is better than cure.”

 

References:

https://www.mayoclinic.org/diseases-conditions/breast-cancer/symptoms-causes/syc-20352470

https://www.nfcr.org/blog/7-ways-reduce-breast-cancer-risk/

https://www.healthline.com/health/breast-cancer/foods-to-prevent-breast-cancer

https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-prevent-breast-cancer/

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