Lifestyle Changes to Reduce the Risk of Breast Cancer
According to the Global Cancer Observatory, IARC-WHO, breast cancer is the most rampant form of cancer across the globe. Further, India ranks highest for estimated breast cancer fatalities, with 98,337 deaths as of 2022.
This concerning statistic underscores the need for a proactive approach to reducing the risk of breast cancer. For individuals wondering how to avoid breast cancer, or how to reduce risk of breast cancer, this article discusses eight lifestyle changes that can be implemented to help avoid breast cancer.
1. Maintain an Active Lifestyle
As per a study published in the Asia Pacific Journal of Cancer Prevention, increased physical activity can help in reducing breast cancer risk. Individuals must maintain a healthy exercise routine to not only live an active lifestyle but to also help tackle breast cancer risk factors such as insulin resistance and obesity.
2. Consume a Healthy Diet
Along with an active lifestyle, individuals must also incorporate the following into their diet:
• Fruits, vegetables and fibre are foods that prevent cancer
• Red meat must be limited
• Include foods rich in marine omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), such as tuna, sardines, and salmon in the diet in cancer
• Follow the Mediterranean Diet (MD) that includes legumes, extra virgin olive oil, cereal, etc.
Other than the above, individuals must also keep a check on their fat intake as it is associated with an increase in the risk of breast cancer.
3. Avoid Alcohol
A study published in the International Journal of Cancer found that while the risk of breast cancer rises with alcohol consumption, the risk is still present even with light or moderate alcohol consumption. Individuals must limit their alcohol consumption to reduce the risk of breast cancer.
4. Don’t Smoke
Active as well as passive smokers are at an increased risk of breast cancer. In fact, a study published in the British Journal of Cancer found that there is a strong causal relationship between the two. And so, individuals must quit smoking and ensure they’re not inhaling it passively either.
5. Breastfeed
Multiple studies have reported that 12 months of breastfeeding can result in a 4.3% fall in breast cancer risk. On the other hand, shorter durations can increase the risk. And so, mothers must actively breastfeed their child for 12 months to reduce breast cancer risk.
6. Be Mindful of One’s Environment
Getting exposed to certain harmful chemicals can drive the risk of breast cancer. These chemicals can be present in personal care items, food packaging, furniture, building materials, plastics or in the environment in the form of air pollutants.
Further, a study published in the American Association for Cancer Research Journal also found that night shift work can increase melatonin levels, raising the risk of breast cancer. And so, individuals must be careful of where they live and work to avoid exposure to harmful substances and reduce breast cancer risk.
7. Limit Hormone Therapy Post Menopause
Combination hormone therapy utilises progestin and oestrogen, which can increase the risk of breast cancer. Individuals must consult their healthcare practitioner to discuss associated risks, benefits or even alternatives that might not use hormones.
8. Reduce Stress
A study published in the Women & Health Journal finds that stress can, when combined with other issues such as inadequate physical exercise, alcohol intake, smoking, high meat and seafood intake and low consumption of green tea, increase the risk of breast cancer.
Therefore, individuals must prioritise reducing stress or, in case they are in high-stress situations, consider nutritional changes while also ensuring they get enough exercise.
Individuals must inculcate the above-mentioned lifestyle changes to prevent breast cancer, while also looking out for early signs of breast cancer and considering genetic testing for breast cancer to seek timely medical attention. Certain signs and symptoms of breast cancer are breast lumps, flattened or turned-in nipple, changes in breast skin colour, change in size or appearance of the breast, and peeling, crusting, scaling or flaking of breast skin. Individuals noticing these signs must book a breast cancer screening test- BRCA1 & BRCA2 Mutation Advanced Panel with Dr Lal PathLabs
FAQs
1. What are the lifestyle habits to avoid breast cancer?
Lifestyle habits that can help avoid breast cancer include exercise, a healthy diet, no alcohol or tobacco, breastfeeding, ensuring a clean environment, limiting hormone therapy after menopause, and reducing stress.
2. What are the risk factors of breast cancer?
The risk factors of breast cancer include dense breasts, history of breast cancer or certain noncancerous breast diseases, genetic mutations, age, family history of breast cancer, past radiation therapy, and exposure to the diethylstilbestrol (DES) drug.
3. How to avoid breast cancer?
Individuals can make lifestyle changes like exercising, consuming a healthy diet, avoiding alcohol, not smoking, etc, to reduce the risk of breast cancer.
