As the world is progressing in the medicinal field, women are advised to get mammography screening frequently. With time, awareness is raised about breast cancer, in October, every year and it is great to see people getting more conscious about this disease. But the question is: what actions can be performed to help prevent breast cancer besides taking reasonable precautions to detect it using diagnostic tools like mammograms? Nothing can indeed be done about the complications such as age, gender, ethnic background, or genetic factors. However, researchers have suggested various ways for breast-cancer preventative measures that you may do to reduce your risk.
Try to more plant-based foods rather than meat:
Foods that are darker in color contain flavonoids like quercetin and are recommended to eat abundantly, and individuals who consume more of them appear to have a lower risk of breast cancer. Flavanols and flavones, two flavonoid subclasses, tend to be especially beneficial. Veggies like red onions, broccoli, eggplant, celery, lettuce, peppers contain these flavonoids. In the category of fruits, apples, oranges, melons are rich in them. The use of green tea, chamomile tea, black tea, coffee, and those that include herbs make breast cancer’s chances less in the people of Asia. Green tea components defend against tumors in a variety of different ways.
The way we cook or consume meat is highly linked with the raised risk of tumor cells developing in our bodies. Countries where processed meat like sausages, ham, bologna, bacon, and nuggets are eaten oftentimes, have higher chances to get colorectal cancer. Red meat of cow, lamb, pig, and goat is also associated with carcinoma.
Exercise for 300 minutes on weekly basis:
Lack of exercise correlates to 9% of breast cancer diagnoses, Regular workout reduces the chance of breast cancer, and several other cancers and disorders including cardiovascular diseases and osteoporosis, in individuals. Moreover, people who are already diagnosed to have cancer also attend a session of physical therapy by the movement of their muscles and joints as it improves their recovery process. Studies proved that patients who regularly followed the instructions given to them regarding physical activity had better mental and physical health. Physical activity helps cancer victims improve their quality of life and general wellbeing.
It is not required to perform only tough exercises, start the routine by just walking, swimming, jogging, cycling, or dancing, but keep performing them until you feel your heartbeat faster. The best target is to initiate with half an hour in 4 days and 60 minutes for the remaining 3 days.
Women should focus on losing weight after menopause:
Body fat tends to increase after menopause in women., which is a risk factor for breast cancer. If women start working out for at least 300 minutes per week, that physical activity will help to decrease the extra fat accumulated in the body. The mild exercises performed for 300 minutes a week are far better than 150 minutes of tough exercises performed in 7 days, to fulfill this target, one should follow a workout program. Another way is to cut off your calorie intake or try to burn the number of calories on the daily basis. Women were divided into two groups to test whether the diet plan should be followed or physical activity is better, in both cases, women lost weight but those who focused on exercising had lean, strong muscles and better stamina. This even resulted in higher weight reduction and a more dramatic decrease in sex hormones linked to breast cancer.
Live an alcohol-free life:
The use of alcohol has a strong connection with the risk of breast cancer. The more you will drink alcohol, the more you will increase your chance to develop breast tumor cells. It is examined that even the little amount of alcohol taken by wine drinkers increases about 28 percent possibility of cancer. According to research, limiting alcohol use lessens the incidence of recurrence in people who have already had breast cancer. If you like booze, consider switching to fizzy water.
If you’re a smoker, immediately quit smoking:
Cigarettes have long been related to several diseases, including breast cancer. Women who smoked had a substantially higher risk of breast cancer. Women who started smoking before their first pregnancy and persisted for more than 20 years had a 35 percent higher possibility to grow breast tumors. If you can’t help yourself to quit smoking, join therapy sessions that will help you to switch your behavioral patterns. The best part is that all of these behavioral adjustments are beneficial to well-being and can help prevent a variety of serious illnesses.