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Life Health – In this comprehensive article on "12 Ways to Prevent Breast Cancer," we delve into the twelve essential methods that can help in the prevention of breast cancer.
By adopting these 12 ways to prevent breast cancer, individuals can take proactive steps towards safeguarding their breast health and reducing their risk of developing this disease. From maintaining a healthy lifestyle and diet to undergoing regular screenings and self-examinations, each of these 12 ways plays a crucial role in breast cancer prevention. Understanding the significance of risk-reducing medications, considering family history, and being aware of environmental factors further empowers individuals to make informed decisions for their breast health. By exploring these "12 Ways to Prevent Breast Cancer," readers can equip themselves with valuable knowledge and take charge of their health to protect against breast cancer.
Breast cancer is the most common cancer in women, and is the second leading cause of cancer death in women, after lung cancer. Knowing the dangers of this disease, women should look for ways to prevent breast cancer.
Breast cancer is really terrible. This disease can be caused by many factors such as heredity, environmental factors, and unhealthy lifestyles. To prevent breast cancer, you should regularly check the condition of your breasts by touching and massaging them. This method is quite effective in detecting the growth of breast cancer cells before they reach an advanced stage. You can also prevent it with the tips described below.
How to Prevent Breast Cancer
Not only by massaging the breasts, breast cancer prevention can be done in various other ways, such as the following:
1. Exercise at least 30 minutes a day
Exercise has proven to be beneficial for health, so it is highly recommended to exercise every day for at least 30 minutes a day. Besides being able to keep the body fit, exercise can also reduce the risk of various cancers, one of which can prevent breast cancer.
Thanks to exercise, fat will not accumulate in the body so that excess production of the hormone estrogen does not occur. As you know, breast cancer cells that are exposed to estrogen will increase the risk of developing breast cancer. For that, try to exercise at least 30 minutes regularly every day.
2. Quit smoking
For those of you who like to smoke, from now on stop the habit. As we all know that smoking is not good for health.
There are various types of diseases that will stalk you if you still smoke frequently. One of these types of disease is breast cancer. Even for those who are not smokers or passive smokers, you should avoid cigarette smoke which is often found in public environments.
For those of you who are smokers, the right way to prevent breast cancer is to stop smoking cigarettes altogether and also avoid cigarette smoke.
3. Consume fruits and vegetables regularly
There are many nutrients and vitamins stored in fruits and vegetables, so these foods are highly recommended to be consumed regularly every day. Fruits and vegetables can keep the body healthy and fit.
Not only beneficial in weight loss, these two types of food can also prevent breast cancer. For that, from now on eat more fruits and vegetables than eating other unhealthy foods.
4. Consumption of soy products
Based on one extensive study over the last 25 years, have identified soy as a very healthful food source, because it is rich in protein, healthy fats, vitamins, and minerals, and low in carbohydrates.
Besides being able to prevent breast cancer, soy is also said to reduce bad cholesterol and reduce the risk of heart disease.
Apart from whole soybeans, you can consume processed soybeans, such as tofu, tempeh, and soy milk.
5. Dietary fiber intake
Although research on dietary fiber and its effect on breast cancer is currently inconclusive, several studies have shown that dietary fiber can help prevent disease, one of which is preventing breast cancer. Because fiber helps the digestive system and regular elimination of waste, it helps the body remove toxins and limit breakdown.
Eating whole grains and nuts also contains antioxidants, which can help prevent many diseases. Eating more fiber-rich legumes, such as lentils, can also prevent breast cancer.
Ida Cancer Center & Joseph Friend recommend 30 to 45 grams of fiber per day.
6. Avoid alcohol
Quitting alcohol addiction is the right way to prevent breast cancer. Research has identified a link between drinking alcohol regularly and an increased risk of breast cancer.
Breastcancer.org reports that alcohol can increase estrogen levels and cause damage to DNA cells. Women who drink alcoholic beverages three times per week increase their risk of developing breast cancer by 15 percent. The risk will increase by about 10 percent in women who drink every day.
7. Reduce sugar intake
Researchers at the University of Texas MD Anderson Cancer Center have found that when mice eat a diet high in sugar, these mice are more likely to be at risk of mammary gland tumors, similar to breast cancer in humans. In addition, these tumors are more likely to spread or metastasize.
Although research is still limited to animals, there is nothing wrong with preventing breast cancer by reducing sugar intake. These tips can also prevent an increase in blood sugar or diabetes.
8. Avoid bad fats
Studies show that not all fat is bad for health. then how to distinguish bad fat and good fat?
You can get good fats from several foods such as vegetables and fruits. Both types of food are beneficial in reducing breast cancer.
While bad fats or also called trans fats we usually find in fried foods, biscuits, donuts and pastries. As the name suggests, these bad fats have been linked to an increased risk of breast cancer and should be avoided.
9. Knowing the history of parents
Women who have a family history of breast cancer can take special steps to prevent breast cancer, so it's important to know your family history.
You may be at increased risk for breast cancer if you have a mother or sister who had breast or ovarian cancer (especially at an early age) or if you have many family members (including boys) who have developed breast, ovarian or prostate cancer.
You can seek the help of a doctor or genetic counselor to help you understand your family history.
10. Avoid eating red meat
Although research is still ongoing, several studies have found a link between red meat and a greater chance of breast cancer, especially if the meat is cooked well done or the meat is relatively dry.
Additionally, processed and frozen meats tend to be high in fat, salt, and preservatives.
11. Taking drugs
Women who have a higher risk of breast cancer may consider taking certain medications to help prevent breast cancer.
This prevention can also be called "chemoprevention." For breast cancer, this is the use of hormone-blocking drugs to reduce the risk of cancer. Drugs, such as tamoxifen (Soltamox) and raloxifene (Evista), are approved by the US Food and Drug Administration (FDA) to lower the risk of breast cancer. These drugs are called selective estrogen receptor modulators (SERMs) and are not chemotherapy. SERMs are drugs that block estrogen receptors in some tissues and not others.
Both women who have gone through menopause and those who have never used tamoxifen. Raloxifene is only approved for women who have gone through menopause. Each drug also has different side effects. Consult with your doctor first about whether you benefit from these drugs.
Aromatase inhibitors (AIs) have also been shown to prevent breast cancer. AIs are a type of hormone blocking treatment that reduces the amount of estrogen in a woman's body by stopping tissues and organs other than the ovaries from producing estrogen.
The drug can only be used by women who have experienced menopause. However, no AIs have been approved by the FDA to reduce the risk of breast cancer in women who do not have this disease.
Other drugs being considered for breast cancer prevention include statins, which lower cholesterol, and metformin (multiple brand names), a drug commonly used for diabetes.
12. Surgery
The next way to prevent breast cancer is surgery or surgery. For women with BRCA1 or BRCA2 genetic mutations, which substantially increase the risk of breast cancer, preventive breast removal may be considered. This procedure is called a prophylactic mastectomy, which may reduce the risk of breast cancer by up to 95%.
Women with this mutation should also consider having their ovaries and fallopian tubes removed, called a prophylactic salpingo-oophorectomy.
The procedure can reduce the risk of developing ovarian cancer, as well as breast cancer, by stopping the ovaries from producing estrogen.
Consult your doctor first about possible physical and emotional side effects when considering a surgical procedure.
Bottom Line
FAQs
What are the 12 ways to prevent breast cancer?- The 12 ways to prevent breast cancer include regular physical activity, maintaining a healthy diet, limiting alcohol intake, avoiding tobacco and secondhand smoke, breastfeeding, managing weight, staying hydrated, reducing exposure to radiation and environmental toxins, being aware of family history, undergoing regular breast screenings, self-examinations, and considering risk-reducing medications or surgeries for high-risk individuals.
How does regular physical activity help prevent breast cancer?
- Engaging in regular exercise can help regulate hormone levels and reduce overall body fat, which may lower the risk of breast cancer.
What foods should I include in a breast cancer-preventive diet?
- A breast cancer-preventive diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed and red meats, sugary foods, and high-calorie beverages.
Can alcohol consumption increase breast cancer risk?
- Yes, studies have shown that regular and excessive alcohol consumption can increase the risk of developing breast cancer. Limiting alcohol intake is recommended for prevention.
Does breastfeeding lower the risk of breast cancer?
- Yes, breastfeeding can reduce the risk of breast cancer, particularly if done for an extended duration.
How does weight management impact breast cancer risk?
- Maintaining a healthy weight through proper diet and exercise can lower the risk of breast cancer, as excess body fat is associated with increased hormone levels that may promote cancer growth.
Are there specific environmental toxins to avoid for breast cancer prevention?
- Avoiding exposure to harmful chemicals, such as those found in certain plastics, pesticides, and household products, can contribute to breast cancer prevention.
What are risk-reducing medications for breast cancer, and who should consider them?
- Risk-reducing medications, such as tamoxifen or raloxifene, may be recommended for women at high risk of breast cancer based on their medical history and risk factors.
How important is early detection in breast cancer prevention?
- Early detection through regular breast screenings, such as mammograms, and self-examinations can lead to prompt diagnosis and better treatment outcomes, increasing the chances of successful prevention or treatment.
At what age should I start undergoing breast cancer screenings?
- The age to start breast cancer screenings may vary based on individual risk factors and guidelines from healthcare professionals. Generally, women should begin regular mammograms around the age of 40 or as advised by their doctors.
Is a family history of breast cancer a significant risk factor?
- Yes, a family history of breast cancer can increase the risk of developing the disease, but it does not guarantee it. Understanding and discussing family history with a healthcare provider can help assess individual risk and develop appropriate prevention strategies.
Should I consider genetic testing for breast cancer risk?
- Genetic testing may be recommended for individuals with a strong family history of breast cancer or certain genetic mutations linked to the disease. This can help identify those at higher risk and guide preventive measures and medical decisions.
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