Breast cancer is a global concern, affecting millions of lives each year. Did you know that about 1 in 7 women will face a breast cancer diagnosis in their lifetime? While men are at a lower risk, they too can develop this disease.
Genetics is a primary cause of breast cancer, with mutations in key genes like BRCA1 and BRCA2 dramatically increasing one’s risk. For those with these mutations, the importance of early detection and proactive measures is crucial.
While not all breast cancer can be prevented, we can take proactive steps to reduce risk. Embracing healthier lifestyles - through smart nutrition choices, regular physical activity, and mindful habits regarding alcohol and smoking - can significantly impact our health. Read on as we explore these essential strategies to empower yourself and others on this crucial journey toward breast cancer prevention.
Nutrition
Eating a balanced diet plays an essential role in breast cancer prevention. Research suggests that a diet rich in whole foods, particularly fruits, vegetables, whole grains, and lean proteins, can help lower cancer risk. Crucial nutritional guidelines include:
- Increase Consumption of Plant Foods
Fruits, vegetables, legumes etc. provide essential vitamins, minerals and antioxidants, which help to support cellular health and reduce inflammation, which may lower cancer risk. Try to incorporate more leafy greens, berries, and cruciferous vegetables like broccoli and kale.
- Limit Saturated Fats and Ultra-Processed Foods
Reduce intake of fatty meats and Ultra-processed Foods, high in trans fats, may help lower breast cancer risk. Instead, focus on healthy fats like those found in nuts, seeds, avocados, and oily fish. Take a look at our blog on Dietary Fats for more information.
- Focus on Fibre
Whole grains, beans, and legumes are excellent sources of fibre, which has been shown to prevent breast cancer by maintaining the correct oestrogen levels – a hormone linked to breast cancer development.
- Minimise Sugar
Diets high in processed Sugars and refined carbohydrates can lead to weight gain and inflammation, both of which are linked to increased breast cancer risk. Opting for whole foods over processed options helps maintain a healthy weight and reduce cancer-promoting inflammation.
Physical Activity
Studies show that engaging in regular exercise can reduce breast cancer risk by up to 20%. Physical activity is linked to lowering the circulation of hormones such as oestrogen, androgen, insulin, and leptin - all of which are associated with breast cancer.
Being overweight is strongly linked to breast cancer prevalence, especially in menopausal and post-menopausal women. Exercise helps keep your weight under control, reducing this risk. Physical activity also helps reduce chronic inflammation and improve immune function, aiding in protection against the disease.
The World Health Organisation recommends aiming for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous physical activity per week—but do as much as is possible for you. Take a look here for more Tips to Get Moving.
Lifestyle Habits
Several lifestyle habits, such as alcohol consumption, smoking, and stress management, have been linked to breast cancer risk. Addressing these factors can further reduce the likelihood of developing the disease.
- Limit Alcohol Consumption
All alcohol consumption increases the risk of breast cancer—the more you drink, the higher your risk. Alcohol is broken down in the breast tissue into acetaldehyde, a poisonous chemical compound that causes cancer by attacking DNA. Drinking is also associated with increased oestrogen circulation and weight gain.
- Avoid Smoking
Smoking is a well-known risk factor for many cancers, including breast cancer. Chemicals in tobacco can cause DNA damage in breast cells, leading to the development of cancerous mutations. Quitting smoking can greatly lower your overall cancer risk and improve long-term health.
- Regular Testing
Regular breast cancer screenings are essential because early detection significantly increases the chances of successful treatment and recovery. Many breast cancers develop without noticeable symptoms, making routine checks vital for identifying abnormalities at their earliest stages. By participating in regular screenings, individuals can catch potential issues before they progress, allowing for less aggressive treatment options and improved outcomes. Moreover, consistent check-ups foster awareness of personal breast health, encouraging proactive measures and lifestyle changes that further reduce risk. Ultimately, regular screenings can save lives and provide peace of mind for individuals and their families.
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