Breast cancer is one of the most common types of cancer among women. While some risk factors like age and genetics cannot be controlled, there are lifestyle changes you can make to decrease your risk of developing breast cancer.

Eat a Healthy Diet

A healthy diet can reduce your risk of breast cancer. Include plenty of fruits, vegetables, and whole grains in your diet. Avoid processed and red meats, as well as sugary drinks, which have been linked to an increased risk of breast cancer.

Eating a diet that is high in fiber, vitamins, and minerals can help your body fight off cancer cells.

Exercise Regularly

Exercise is a must for overall health. Studies have shown that women who exercise regularly have a lower risk of breast cancer. Aim for at least 30 minutes of moderate exercise five days a week.

This can include walking, jogging, cycling, swimming, or any other form of aerobic exercise.

Maintain a Healthy Weight

Being overweight or obese can increase your risk of breast cancer. Excess body fat produces estrogen, which can contribute to the development of breast cancer. Maintaining a healthy weight is crucial for decreasing your risk of developing breast cancer.

Speak to your doctor about the right weight for your body type and build a plan to achieve it.

Limit Alcohol Intake

Drinking alcohol has been linked to an increased risk of breast cancer. Studies have shown that women who consume more than one alcoholic drink per day have a higher risk.

Limiting alcohol intake is therefore important to decrease your risk of developing breast cancer.

Avoid Smoking

Smoking is not only bad for your lungs, but it has also been linked to an increased risk of breast cancer in women. The chemicals in cigarettes can damage DNA and disrupt the body’s natural defense system.

Quitting smoking is one of the best things you can do for your overall health.

Reduce Stress

Stress can have a negative impact on your overall health, including your risk of developing breast cancer. Find ways to reduce your stress levels, such as exercise, meditation, or spending time with loved ones.

Managing your stress levels can help you achieve a better quality of life and decrease your risk of developing breast cancer.

Get Enough Sleep

Sleep is important for overall health. Studies have shown that women who get less than seven hours of sleep per night have a higher risk of breast cancer. Practice good sleep hygiene to get enough sleep each night.

Aim for at least seven to eight hours of sleep per night for optimal health.

Perform Regular Breast Self-Exams

Performing regular breast self-exams can help detect breast cancer early. Women should perform a self-exam at least once a month to check for any lumps or changes in the breast tissue.

If you notice any changes or abnormalities, speak to your doctor immediately.

Get Regular Mammograms

Mammograms are an important screening tool for breast cancer. Women should begin getting mammograms at age 40. Speak to your doctor about when to start getting mammograms and how often you should have them.

Conclusion

While some risk factors for breast cancer cannot be controlled, making certain lifestyle changes can decrease your risk of developing the disease.

Eating a healthy diet, exercising regularly, maintaining a healthy weight, limiting alcohol intake, avoiding smoking, reducing stress levels, getting enough sleep, performing regular breast self-exams, and getting regular mammograms are all steps that can improve your overall health and wellness.