How do you prevent breast cancer?
Breast cancer incidence is quite high in the USA. Statistics show that about 1 in 8 U.S. women (about 12%) will develop invasive breast cancer during a lifetime. While certain risk factors such as heredity cannot be changed, there are certain lifestyle changes that can help.
A healthy diet
Choose a healthy diet. Research shows that women who followed a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts had a reduced risk of breast cancer. The Mediterranean diet is majorly focussed on plant-based foods, such as fruits and vegetables besides whole grains, legumes, and nuts.
Cut down alcohol and quit smoking
The bad news is that the more alcohol you drink, the greater is your risk of developing breast cancer. Based on research, the best way is to limit your intake to less than one drink. There is a big link between smoking and breast cancer risk, especially in premenopausal women. Kick the butt now.
When you take combination hormone therapy for over three to five years this puts you at greater risk of breast cancer.
Maintain your ideal weight
When you are overweight or obese, this puts you at greater risk for breast cancer. When you become obese later in life, particularly after menopause, the risk increases. Stay physically active. As a healthy adult try to get at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly. Go in for strength training at least twice a week.
Breast-feeding can play a big role in breast cancer prevention. The longer you breast-feed, the better the protective effect will be.
Reduce exposure to radiation
Medical-imaging methods like computerized tomography emit high levels of radiation. Limit your exposure to these and take such tests only when absolutely necessary.