October is Breast Cancer Awareness Month, a time when people all around the world come together to raise awareness about the importance of early detection and prevention of breast cancer.
Breast cancer is the most common cancer among women globally, and it is estimated that one in eight women will develop breast cancer in their lifetime.
While there are certain risk factors that we cannot control, such as age and family history, there are several lifestyle choices we can make to reduce the risk of developing breast cancer.
By taking proactive steps towards prevention, we can increase our chances of leading a healthy, breast cancer-free life. Here are some essential strategies to step it up for breast cancer prevention:.
1. Maintain a Healthy Weight
Being overweight or obese has been linked to an increased risk of breast cancer, especially after menopause. Excess body fat can lead to increased estrogen levels, which in turn may fuel the growth of cancer cells in the breast.
To maintain a healthy weight, focus on consuming a balanced and nutritious diet and incorporate regular physical activity into your routine.
2. Engage in Regular Physical Activity
Leading a sedentary lifestyle not only impacts our overall health but also increases the risk of breast cancer. Engaging in regular physical activity, such as brisk walking, cycling, swimming, or dancing, can lower the risk of developing breast cancer.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week.
3. Limit Alcohol Consumption
Studies have shown that there is a direct link between alcohol consumption and breast cancer risk. The more alcohol a person consumes, the higher their risk of developing breast cancer.
If you choose to drink alcohol, limit your intake to no more than one drink per day.
4. Quit Smoking
Smoking not only increases the risk of several types of cancer but has also been associated with a higher risk of developing breast cancer, especially in premenopausal women. If you are a smoker, take steps to quit smoking.
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Seek support from healthcare professionals or join a smoking cessation program to increase your chances of successfully quitting.
5. Breastfeed if Possible
For mothers, breastfeeding has been found to have a protective effect against breast cancer. Breastfeeding for a longer duration can help reduce the risk. If you are a new mother, consider breastfeeding your baby as it benefits both you and your child.
6. Know Your Family History
Having a family history of breast cancer can increase your risk, especially if close relatives like your mother or sisters have been diagnosed with the disease.
It is crucial to be aware of your family history and discuss it with your healthcare provider. Based on your risk level, your doctor may recommend more frequent screenings or genetic testing.
7. Regular Breast Self-Examinations
Performing regular breast self-examinations can help you detect any changes or abnormalities in your breasts.
Become familiar with the texture, appearance, and feel of your breasts so that you can promptly report any unusual findings to your healthcare provider.
8. Schedule Regular Clinical Breast Examinations
In addition to self-examinations, it is important to schedule regular clinical breast examinations with your healthcare provider. They will be able to detect any changes or abnormalities that may not be noticeable during a self-examination.
9. Get Screened with Mammography
Mammography is an essential screening tool for the early detection of breast cancer. Regular mammograms can help detect cancer at an early stage, even before any symptoms are present.
It is recommended that women between the ages of 45 and 54 undergo annual mammograms, while women aged 55 and older can transition to biennial screenings.
10. Raise Awareness and Support
Spread the word about breast cancer prevention and the importance of early detection. Encourage your friends, family, and colleagues to adopt a healthy lifestyle and participate in regular screenings.
Get involved in breast cancer awareness campaigns, fundraisers, and events to show support for those affected by breast cancer and contribute to ongoing research and treatment efforts.
