Breast cancer can happen to anyone. Risk can be influenced by factors such as age, family history, and genes, which we cannot control. However, there are some daily routines we can control. While they are not a complete cancer prevention strategy, they can reduce the risk of breast cancer and also benefit health in many other ways.
Stay active
You don't have to be a gym person to be active. Any activity that gets you up and moving is great. Try walking, dancing, cycling, swimming, yoga, and playing with your kids. Exercise can help your body regulate its hormones, maintain a healthy weight, and lower inflammation. Also promotes sleep, mood, and energy.
Go for a walk for about 30 minutes daily
Use stairs if available
Go for a walk after dinner
Select an activity you enjoy; otherwise, it will be a chore! Even small amounts of activity are better than doing nothing. If 30 minutes feels like too much, start with 10 minutes and build from there.
Take care of your weight
Weight gain, especially after menopause, can increase the risk of breast cancer. This is due in part to the fact that body fat can produce estrogen, and some breast cancers can develop due to estrogen. This is not a restrictive diet or a diet based on negative numbers. Simple habits that support the body are more useful. Eat balanced meals. Add more vegetables, fruits, beans, and whole grains. Try to add protein, such as eggs, fish, chicken, lentils, tofu, or yogurt. Avoid too many sugary drinks, snack packages, or fast food. Small changes work better than an extremely strict diet. For instance, eating a salad as part of lunch or switching one sugary beverage for water during the day is a positive step.
Cut down on alcohol
Drinking alcohol raises the risk of breast cancer. Each additional drink increases the risk. This can be hard to hear, particularly as drinking is a common feature of social activities or when people are trying to unwind. It's okay if you're not making a dramatic transformation; just one thing at a time. First, notice how often you're drinking and come up with some quick and easy ways to cut back.
Keep a few alcohol-free days each week.
Try soda water with lemon, fresh juice, or a mocktail when out with friends.
Don't make alcohol your sole way of unwinding after a long day.
If you do drink, having less is a healthier choice.
Do not smoke
Smoking can damage the entire body and increase the likelihood of numerous cancers. Some research also indicates that it may be related to breast cancer. It's not easy to quit, and lots of people require assistance. Discuss with a doctor, use a quit-smoking service, or request assistance from a close friend or family member. Any effort is worth it, no matter how long it takes.
Eat well, but do not chase “miracle” foods
No food can protect you from breast cancer. Be careful with online claims about detoxes, supplements, or “cancer-fighting” drinks. A healthy diet is not a single-ingredient diet. It's about your diet the majority of the time. Fill half your plate with various colours, add fibre, and drink plenty of water. This helps to support your weight, your digestion, your heart, and your energy.
Follow-up care
Healthy habits are helpful, but they cannot replace screening or medical advice. Follow your doctor’s advice about breast checks and mammograms. If breast cancer is in your family history, let your doctor know. They can offer you an understanding of your individual risk and whether genetic counselling or additional screening is advisable. Don't have to do everything at once. Daily walks, less drinking, homemade foods, and regular check-ups are easy to do and add up. The focus is not perfection. It's all about making a habit of taking better care of yourself, one habit at a time.