Breast cancer has become one of the most common forms of diseases worldwide. Research from National Cancer Institute has shown that one out of every eight women born today is estimated to get diagnosed with breast cancer at some point in her life. While many studies have to yet be done to fully understand breast cancer, there are certain steps that you can take today to reduce your chances of developing it. Here are my four breast cancer prevention tips.
Maintain a Healthy Weight
Obesity appears to increase the risk of breast cancer. Researchers have found that reducing calorie intake by 30 percent can lead to a 80 to 90 per cent reduction in the risk of breast tumors. It would be best for you to maintain a healthy body mass index that is under twenty five and avoid gaining weight over time.
Studies have indicated that exercise and staying fit can reduce the risk of breast cancer. This is due to the fact that the more you exercise, the lower the levels of oestrogen in your body. Regular exercise of three times a week spanning half an hour each not only decreases your risk of breast cancer, it can maintain your weight and is beneficial for all round health.
Though there has been much debate about the link between diet and breast cancer, there is sufficient evidence to suggest that high-in-fat diets increase the risk of the disease. Try not to exceed an intake of 70g of fat a day. Instead of animal fats, choose the healthier vegetable oil as an alternative. Generally, a diet that is rich in fruits, vegetables and whole grains is good for the body. Avoid fatty foods and refined carbohydrates. If possible, eat red meat in moderation and eat lean protein like chicken breast and fish. Limit your intake of alcohol to no more than one drink a day as alcohol is said to increase its risk.
Breastfeeding is not only good for your baby, it helps you as a mother too. Try to breastfeed your baby for as long as possible as women who breastfeed their babies for at least a year have reduced chances of developing breast cancer later in their life. Breastfeeding helps in temporarily reducing your estrogen levels. It also causes breasts to go through some changes which can protect them from cancer causing chemicals in the future.