Reduce Breast Cancer Risk with 5 Simple Lifestyle Changes

Breast cancer is a prevalent and concerning health issue for women around the world. The incidence of breast cancer in India has peaked exponentially in the past decade. While there are certain factors beyond our control, such as genetics and family history, there are healthy habits and lifestyle changes we can make to help reduce the risk. Let’s explore five easy lifestyle changes that can contribute to lowering the risk of breast cancer. By incorporating thesebchanges into your daily routine, you can take proactive steps toward a healthier future.

One of the most impactful lifestyle changes you can make is to maintain a healthy weight. Studies have shown a clear link between obesity and an increased risk of breast cancer, especially among postmenopausal women. Every 5 kg/m2 increase in body mass index (BMI) corresponded to a 2% increase in breast cancer risk in women. Excess body fat leads to higher estrogen levels, which can fuel the growth of breast cancer cells. Your diet can have a profound impact on your breast cancer risk. To minimize the risk, focus on
consuming a variety of nutrient-dense foods. Include plenty of colorful fruits and vegetables, as they are packed with antioxidants and phytochemicals that can protect against cancer. Opt for lean sources of protein, such as poultry, fish, legumes, and tofu. Reduce your intake of processed and sugary foods, as they contribute to weight gain and inflammation. Incorporate healthy fats, like those found in avocados, nuts, and olive oil, as they provide beneficial nutrients. Combine this with regular exercise to help maintain a healthy weight and reduce your
risk.

Regular physical activity not only promotes overall well-being but also plays a significant role in breast cancer prevention. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. Incorporate activities you enjoy, such as brisk walking, jogging, swimming, cycling, or dancing. Exercise helps regulate hormone levels, boosts the immune system, and reduces inflammation, all of which contribute to a lower risk of breast cancer. There is an average 25% risk reduction amongst physically active women as compared to the least active women. This 25% decrease in risk of breast cancer is strongest for recreational activity, for activity sustained over the lifetime or done after menopause, and for activity that is of moderate to vigorous intensity and performed regularly.

Pregnancy at a younger age and breastfeeding your children adequately are protective against breast cancer. Early pregnancy before the age of 30 years reduces the lifetime risk by 30-35%. The hormonal play and cellular differentiation during pregnancy are assumed to give a protective effect. Breastfeeding helps develop a bond with your child, builds up the newborn’s immunity, and helps to prevent post-partum depression. A very interesting but lesser-known fact is the protective effect of breastfeeding against breast cancer. If a woman feeds her child for a recommended period of 12-18 months, she is bound to reduce her lifetime risk of a sub-type of breast cancer by 20-25%. In fact, the lifetime duration of breastfeeding is inversely associated with breast cancer risk among premenopausal women. Thus, planning pregnancy at a younger age and regular breastfeeding is something a woman should always keep in mind.

Evidence consistently shows a link between alcohol consumption and an increased risk of breast cancer. Even moderate alcohol intake can elevate estrogen levels and damage DNA, potentially leading to the development of cancerous cells. If you choose to drink alcohol, do so in moderation. The overall estimated association is an approximate 30-50% increase in breast cancer risk from 15-30 grams/day of alcohol consumption (about 1-2 drinks/day). If possible, consider reducing or eliminating alcohol from your lifestyle to minimize your risk further. Women who have been smoking for more than 10 years have a 10% higher risk of breast cancer than non-smokers. Passive smoking (smoke inhaled by people smoking around you) also moderately increases your chances of developing breast cancer. Smoking is injurious to health in all aspects, right from increasing heart ailments to causing cancer. The risk of
developing breast cancer decreases only 10 years after smoking cessation.

Early detection is crucial in successfully treating breast cancer. Regular self examinations and screenings play a significant role in detecting any abnormalities. Perform monthly breast self- exams to become familiar with your breasts and be vigilant for any changes. Additionally, follow the guidelines recommended by breast surgeons regarding mammograms or other screening tests based on your age, risk factors, and family history. By prioritizing breast health and taking proactive steps, you can catch potential issues early and seek timely medical attention if needed.

To conclude..
Reducing the risk of breast cancer involves a proactive approach to lifestyle choices. By implementing these five easy lifestyle changes, you can empower yourself with the knowledge and tools to minimize your risk. Remember, it is important to combine these changes with regular check-ups and consultations with your breast surgeon. Embrace a healthy weight, make smart dietary choices, engage in regular physical activity, limit alcohol consumption, quit smoking, breastfeed your children adequately and prioritize breast health. By doing so, you can take control of your well-being and move towards a healthier and breast cancer free future.

For any queries related to breast problems, visit Panacea Clinic.

Blog By

Dr. Arundhati Marathe Lote