10 healthy habits to start now to reduce your breast cancer risk

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Cancer is a condition that cannot be prevented, but you can take some actions to minimize the risk of getting it. I share these habits to reduce the risk of breast cancer.

Food, exercise, smoking, and exposure to chemicals are some of the factors that influence the onset of cancer. Discover the ten habits to reduce the risk of having breast cancer that is in your hands. Because only 20% or less depends on genetics, the rest is in your hands.

1. Exercise frequently. 

Evidence indicates that physical activity reduces the risk of breast cancer. In a Women’s Health Initiative study, walking 1¼ to 2½ hours per week reduced the risk to 18%. With ten hours of walking a week, reduce even more. To reduce your risk of breast cancer, the American Cancer Society recommends doing at least 150 minutes of physical activity of moderate-intensity or 75 minutes of vigorous-intensity per week. (or a combination of both)

2. Maintain a healthy weight, avoiding obesity.  

Being overweight or obese after menopause increases the risk of breast cancer. Before menopause, the ovaries produce the most estrogen, and adipose tissue produces only a small amount. After menopause, most of a woman’s estrogen comes from adipose tissue. An excess of adipose tissue after menopause can raise estrogen levels and increase the risk of breast cancer. Also, women who are overweight tend to have higher levels of insulin in their blood. Higher insulin levels are associated with some types of cancer, including breast cancer.

3. Balanced diet

Make sure you have a healthy and balanced diet, with a variety of cereals, legumes, fruits, and vegetables; with a low intake of hypercaloric products (fats, sugars, sugary drinks); free of processed meats and with low consumption of red meat, dairy, and foods with too much salt.

And also, look for ingredients as natural as possible, and get away from the packaging, full of toxic chemical additives that eventually concentrate in the body and cause cell mutations that can result in different forms of cancer.

4. Do not smoke 

Do not smoke or exchange cigarettes with any form of tobacco, plant, or electronic cigarette. Be careful also with vaporizers, because it is not yet known for sure if inhaling steam or the liquid with which they are filled can cause cancer.

5. Alcohol

If you drink alcohol, limit your intake.  Not drinking is the best way to avoid cancer or to do it moderately (no more than three or four drinks a week).

6.  Don’t sunbathe much.  

While sunlight is necessary for life and to keep vitamin D production levels in order, excess UVA and UVB rays become a cause of not only skin cancer but also breast cancer. Take care, use sunscreens and filters, and do not overexpose yourself to direct sun.

7.  Breastfeeding 

Breastfeeding reduces the risk of breast cancer, as it is a natural thing. Breastfeeding reduces the total number of menstrual cycles in a woman’s life (the same as starting the menstrual periods at an older age or experiencing early menopause).

8. Contraceptive

 If you are going to use a contraceptive, check your predisposition to breast cancer before your doctor. Several studies have reported that women who use oral or injected contraceptives have a slightly higher risk of getting it than those women who have never used them. Once they are suspended, this risk seems to return to normal over time. Women who stopped using oral contraceptives more than ten years ago do not seem to have an increased risk of breast cancer. When considering the use of oral contraceptives, women should examine their breast cancer risk factors with their doctors.

9. Stay away from endocrine disruptors. 

They are substances in the environment that can increase the risk of breast cancer. These are synthetic chemicals that accumulate in fat cells, pose as natural estrogens, and can lead to tumor growth. Common endocrine disruptors include bisphenol A or BPA (a type of plastic used in containers and cans) and preservatives found in cosmetics called phthalates. Do not drink or use bottles made of BPA and check the ingredients of your cosmetics.

10. Review yourself

Explore yourself, go to the doctor regularly.  Participate in early cancer screening campaigns and get the necessary studies every year.

Apply these habits to reduce the risk of breast cancer, which will bring you benefits in every way.

Research Sources: www.cancer.org, www.womenshealth.es, www.who.int/es/