October is an International Breast Cancer Awareness Month as the fight against the formidable pathology, and its prevention continues. It’s not about early detection of oncology, radiation, chemotherapy, and radical surgical treatment, but about changes in lifestyle. Fitness, nutrition, and other healthy habits will help prevent or even defeat breast cancer.
Scientific Research On Breast Cancer
Modern scientific research has already identified factors that provoke the development of breast cancer and those that significantly reduce the risk of developing cancer. One of the most significant in recent years has been the European Prospective Study on Cancer and Nutrition. Its results were published in 2013. It identified simple steps that reduce the risk of developing breast cancer by at least 60%.
According to it, it is worth giving up cans of sweet soda, sausages, processed meat, fried potatoes, buns, etc. Scientists have come to the conclusion that nutrition, fitness, normal body mass index, etc., are correlated with the development of various diseases, including breast cancer.
One research showed that participants who eradicated bad habits and strictly adhered to the recommendations of prevention about lifestyle had the lowest risks of death and the likelihood of developing breast cancer.
How To Prevent Breast Cancer?
Here’s a list of good habits that can protect you against cancer. It should become a kind of manifesto for all women. These tips are from the world medical community to address the health problems of females who are at risk of developing cancer.
1. Maintain Body Healthy Body Weight
Obesity is associated with inflammation and is a fertile ground for the development of various tumors, including breast cancer. Therefore, you should control your weight and adhere to proper nutrition so that your body mass index is normal. If you start to gain weight excessively, it is time to hit the gym or work out at home.
2. Avoid Smoking
Experts believe that smoking increases the risk of developing breast cancer among women. Scientists found out that those who smoked cigarettes for more than ten years had increased the risk of developing cancer by 21% compared to the women who never smoked. Thus, according to them, it is worth giving up smoking.
However, if you find it difficult to quit smoking, switch to vaping. No research has yet found a link between vaping and cancer; thus, it won’t be wrong to say that vaping is safer than smoking. The main reason is that the nicotine content in it is minimal. Besides, you can choose from various flavoured Tobacco UK e-liquids that won’t let you miss cigarettes.
3. Exercise Regularly
Daily physical activity for at least 30 minutes is beneficial. It is not easy to overcome the habit of a passive lifestyle, but it is very important to do it. This is because physical inactivity provokes obesity and other metabolic pathologies, inflammation and weakens the immune system. All this may lead to the development of cancer, which you must prevent at any cost.
4. Avoid Sugary Drinks
In addition to high doses of added sugar and sweeteners that trigger insulin resistance, diabetes, obesity, industrially produced carbonated and non-carbonated beverages hide many harmful additives. They can have toxic, carcinogenic effects on the body, increasing oxidative stress. If you do not get rid of these drinks timely, you won’t be able to prevent cancer.
5. Limit Intake Of High-Calorie Foods
Confectionery, ice cream, sweets, ready-made sauces, chips, snacks, and many other foods that contain an excess of fast or refined carbohydrates are recognized as one of the negative factors that provoke the development of cancer. This is especially true for breast cancer; thus, you must quit high-calorie foods for better health.
6. Increase Your Fiber Intake
High consumption of fiber reduces the risk of developing breast cancer. Thus, you should include more fiber-rich foods in your diet, such as:
- Whole grains (including whole wheat products)
- Leafy greenery
- Edible algae
7. Avoid Processed Meat
Limit or eliminate your intake of red meat. The best nutritionists and specialists in therapeutic and prophylactic nutrition recommend consuming no more than 450 g of beef, pork, or lamb per week. Prevention advises avoiding any deeply processed meat products, including:
- Hot dogs
- Meat pates and other canned food
- Ready-made dumplings and other semi-finished meat products
8. Reduce The Amount Of Salt In The Diet
The research found that high consumption of salt accelerates the development of breast cancer. Thus, limit your intake of salty foods and processed foods with added sodium salts, such as:
- Potato chips
- Noodles and other instant products
- Salty snacks
9. Avoid Dietary Supplements
You should not use dietary supplements for protection against cancer, as their properties are not fully understood. Moreover, taking beta-carotene, vitamin E, and some other substances as dietary supplements can have the opposite effect, provoking the development of cancer. Therefore, it is better to consult a doctor before you start taking any of the dietary supplements.
10. Breastfeed Babies For At Least 6 Months
The best cancer prevention for mothers is breastfeeding for at least 6 months. Lactation helps reduce the chances of developing premenopausal breast cancer. Researchers believe that breastfeeding helps to reduce the development of breast cancer by 4.3%. Besides, breast milk is nutritious and beneficial for the growth of your baby.
You need to adopt good habits if you want to prevent the development of breast cancer. Women who are courageously fighting this disease should also follow the same guidelines for cancer prevention. Nutrition, fitness and other lifestyle factors will help prevent complications of the disease, reduce the risk of developing metastases.
You should not reject the diagnostic tests or new treatments for breast cancer. On the contrary, always welcome such treatments and tests. But, in addition, it is very important to start taking simple but effective steps that will help to avoid illness or cope with breast cancer with the least loss of health.