Breast Cancer is one of the most common cancers among women. According to the World Health Organization (WHO), breast cancer is responsible for approximately 1.38 million new cases and 458 000 deaths each year.
The statistics may be alarming, but, there’s good news too. Maintaining a few daily habits and making some lifestyle changes can help to reduce the risk of developing breast cancer. In this article, we will explore one simple daily habit that can help keep breast cancer at bay.
What is Breast Cancer?
Breast Cancer is a type of cancer that begins in the breast cells. Generally, breast cancer takes place in the mammary gland cells or the lining of milk ducts within the breast.
In most cases, breast cancer forms a lump or a mass within the breast tissue, which can be detected through a mammogram or ultrasound. The lump or mass is usually painless, but sometimes, it can be accompanied by pain, swelling, and skin irritation.
The Daily Habit that can Help to Keep Breast Cancer at Bay
Exercise is one of the most important daily habits that can help to keep breast cancer at bay.
According to the American Cancer Society, women who are physically active have a lower risk of developing breast cancer than those who are not physically active. Regular exercise can help to reduce the amount of estrogen that circulates in the body, which can reduce the risk of breast cancer.
Exercise also helps to boost the immune system, which can help to prevent the growth of cancer cells. In addition, exercise helps to lower the level of insulin in the body, which can reduce the risk of breast cancer.
High levels of insulin can stimulate the growth of breast cancer cells.
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How much Exercise is Required to Reduce the Risk of Breast Cancer?
According to the American Cancer Society, women should aim to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.
Moderate-intensity exercise includes activities such as brisk walking, hiking, bicycling, swimming, and dancing. Vigorous exercise includes activities such as running, jogging, aerobics, and high-intensity interval training.
In addition to aerobic exercise, strength training is also beneficial for reducing the risk of breast cancer. Regular strength training helps to maintain muscle mass, which can reduce the risk of breast cancer.
Aim to do strength training exercises two to three times per week, focusing on major muscle groups such as the legs, back, chest, and arms.
Other Ways to Prevent Breast Cancer
Along with regular exercise, there are other lifestyle changes that can help to reduce the risk of breast cancer:.
- Limit alcohol consumption: The American Cancer Society recommends limiting alcohol consumption to no more than one drink per day for women.
- Eat a healthy diet: A healthy diet should include a variety of fruits, vegetables, whole grains, lean protein, and healthy fats.
- Maintain a healthy weight: Being overweight or obese increases the risk of breast cancer.
- Avoid smoking: Smoking increases the risk of breast cancer and many other types of cancer.
- Get regular health check-ups: Regular health check-ups, including mammograms, can help to detect breast cancer early and improve the chances of successful treatment.
The Bottom Line
Breast cancer is a serious and often life-threatening disease. While there’s no guaranteed way to prevent it, making a few lifestyle changes, including regular exercise, can help to reduce the risk of developing breast cancer.
By adopting healthy habits and avoiding unhealthy behaviors, women can promote overall health and well-being, and reduce the risk of breast cancer.
