Top 20 Ways To Prevent Breast Cancer

Breast cancer is a significant concern for women, not only because it is considered the most common cancer diagnosis, but the leading cause of cancer in women.

About 1 in 8 women develop invasive breast cancer in their lifetime, but also because we have all seen a person who has suffered it at some point in our lives.

To prevent the occurrence of breast cancer, it is necessary to maintain a healthy lifestyle.

Many of us do not know how people come to suffer from breast cancer or how to prevent it, and that’s understandable because it is complicated. Let me break it down for you in simple terms.

Breast cancer happens when cells in the breast start growing out of control. These cells usually form tumours that can often be felt as lumps. The technical term is “malignant tumours”.

Do not go off feeling the breast for lumps just yet. The breast tissue has natural lumps that a woman may feel, and more often than not, these lumps are noncancerous(benign), particularly in younger women. However, it is important to get any new lumps checked especially if one breast feels different from the other breast.

Luckily for us now, huge advancements have been made towards breast cancer awareness, screening and treatment.

Mammograms, for instance, can detect tumours way before they can be felt physically. Also, to create awareness, October is set aside as the “pink month”. The “pink month” is the month when efforts are made to educate people about the disease. Due to this, many women now know to watch for key signs, do self-examination, and speak up if they spot changes.

Some common warning signs of breast cancer include a breast lump, changes in breast size or shape, nipple abnormalities like scaling or discharge and redness/swelling.

WHY YOU MUST NOT LEAVE YOUR BREAST UNCHECKED

If you leave your breast unchecked, the cancer cells might break away and spread to other parts of the body through blood vessels and lymph channels, and this will make things more complicated for you when it comes to treatment.

Catching breast cancer early, before it spreads, gives you a much better shot at beating it.

WHAT CAN I DO TO PREVENT BREAST CANCER?

At this point, if you’re wondering what you can do to prevent breast cancer, worry no more as there are a plethora of ways to prevent this disease. They include:

1. Maintaining a healthy weight

Excess body weight is seen to be associated with an increased risk of breast cancer.

In the Nurses’ Health Study, researchers followed over 80,000 women for 16 years and found that most obese women had a nearly 60% higher risk of developing hormone-receptor-positive breast cancer compared to women of normal weight.

2. Regular exercise

This is a key factor that will help you maintain a healthy weight. It is advised that most adults aim for 150 minutes of moderate exercise per week.

3. Limit your alcohol intake

It is safest to cut off alcohol intake, but if you must indulge in it, limit it to a maximum of one drink per day.

4. Breastfeeding

Breastfeeding plays a part in reducing a mother’s long-term risk of developing breast cancer. A large 2022 analysis published in JAMA Network Open evaluated data from 58 studies with over 2 million women.

It found that breastfeeding was associated with a 14% lower risk of breast cancer compared to women who never breastfed. Additionally, women who breastfed for 12+ months over their lifespans saw a 25% reduction in breast cancer risk.

5. Consume lots of fruits and vegetables high in antioxidants.

Studies have shown that women who consume a variety of fruits and vegetables on a regular basis have a lower risk of developing breast cancer. This may be due to the protective effects of antioxidants, which help neutralize free radicals and reduce inflammation in the body.

Some specific fruits and vegetables that are particularly high in antioxidants include berries (such as blueberries, strawberries, and raspberries), citrus fruits (like oranges and grapefruits), leafy greens (such as spinach and kale), cruciferous vegetables (like broccoli and cauliflower), and colourful vegetables (such as tomatoes and bell peppers).

Incorporating these antioxidant-rich foods into your diet can be as simple as adding berries to your morning cereal, snacking on carrot sticks or cherry tomatoes, or enjoying a colourful salad with a variety of vegetables for lunch or dinner.

6. Limit fatty and processed meat consumption.

In addition to reducing the risk of breast cancer, adopting a diet low in fatty and processed meats offers other health benefits. It can help maintain a healthy weight, lower cholesterol levels, and reduce the risk of heart disease and other chronic conditions.

Making dietary changes can be challenging, but several strategies can help. Gradually reducing the consumption of fatty and processed meats and replacing them with healthier alternatives is a good starting point.

7. Preventative therapy

Consider preventative therapy if you are at high risk of suffering from breast cancer. Tamoxifen and raloxifene help some at-risk women.

8. It is important to know your family history

This is so because breast cancer can run in families. If your mother, sister or other close relatives have had breast cancer, your risk is higher.

Having an understanding of your family history allows doctors to offer tests, medicines or advice tailored to your situation.

9. Perform regular breast self-exams to identify changes early

This will help you familiarise yourself with the look and feel of your breasts at different times, and so noticing unusual changes early can prompt further screening and assessment.

10. Schedule regular mammograms per screening guidelines

This has been shown to reduce breast cancer mortality by up to 40% for women over 40 participating at regular intervals by catching more tumours in the initial stages.

11. Limit post-menopausal hormone therapy use

Combination Hormone Replacement Therapy (HRT) has been shown to increase invasive breast cancer risk, by about 25% with over 5 years of use.

12 Maintain normal blood sugar and insulin levels

Diabetes and high insulin are linked as women with these illnesses face 20-40% greater breast cancer risk.

13. Increase the intake of fibre, calcium and vitamin D

This can be achieved through food sources. Deficiencies in these food sources may contribute to suffering from breast cancer.

14. Avoid smoking and secondhand smoke exposure

Smoking can cause carcinogens to enter the bloodstream. By adopting a smoke-free lifestyle, you take a significant step towards safeguarding your overall health and reducing the likelihood of encountering detrimental health issues associated with tobacco use.

15. Sleep well and manage stress appropriately

Adequate sleep is essential for overall health and well-being. Research suggests that insufficient sleep can disrupt the body’s natural processes, including hormone regulation, immune function, and cell repair. Disruptions in these processes can potentially increase the risk of developing breast cancer.

Therefore, establishing a consistent sleep routine and aiming for 7-9 hours of quality sleep each night is crucial. Stress management is equally important in breast cancer prevention. Chronic stress can lead to the release of stress hormones, such as cortisol, which can negatively impact the immune system and increase inflammation in the body.

Prolonged inflammation has been linked to an increased risk of developing various types of cancer, including breast cancer. Engaging in stress-reducing activities like exercise, meditation, deep breathing, or hobbies can help manage stress levels effectively. Additionally, maintaining a healthy lifestyle can further reduce the risk of breast cancer.

16. Safeguard your well-being by minimising chemical exposures from personal care products and household cleaners

Some compounds in these items can have hormonal effects, making it crucial to choose products with safer formulations that contribute to a healthier environment.

17. Evaluate the appropriateness of genetic testing, especially for BRCA

Also, other mutations can provide valuable insights into your predisposition to certain health conditions.

Knowledge about genetic factors can empower you to make informed decisions about preventive measures and screenings.

18. Exercise caution to avoid unnecessary radiation exposure

Make informed choices when it comes to medical procedures and diagnostics.

Being mindful of potential radiation sources contributes to maintaining a balance between necessary healthcare interventions and minimising associated risks.

19. Make conscious choices to limit exposure to endocrine-disrupting compounds present in plastics

Opt for alternative materials when feasible, as some compounds can leach into food and drink items, affecting your overall well-being.

20. Take an active role in promoting awareness

Awareness and fundraising for crucial research initiatives aimed at unlocking new pathways in healthcare.

By spreading awareness and contributing to research funding, you play a vital role in advancing medical knowledge and finding innovative solutions for the benefit of future generations.

Conclusion

In conclusion, while breast cancer remains a prevalent disease impacting the lives of far too many, incredible progress has been made in understanding and reducing risk through research and awareness.

Beyond uncontrollable factors like genetics and age, embracing prevention opportunities within our control can substantially lower the odds.

It is undoubtedly true that more work needs to be done, but the 20 prevention tips provided above exemplify the expanding options and hope for dramatically lowering breast cancer incidence and associated suffering worldwide. Once we are united in education, empowerment and compassion, we can make this disease rare.