Eight prong healthy approach for cutting risk of breast cancer

Tips may help you cut your breast cancer risk

 

 

What is breast cancer?

Breast cancer starts in the cells of the breast. Breast tissue covers an area larger than just the breast. It extends up to the collarbone and from the armpit across to the breastbone in the centre of the chest. The breasts sit on the chest muscles that cover the ribs. Each breast




is made of glands, ducts (thin tubes) and fatty tissue. Lobules are groups of glands that make milk. Fatty tissue fills the spaces between and protects the lobules and ducts. Milk flows from the lobules through a network of ducts to the nipple. The nipple is in the centre of a darker area of skin called the areola.

A woman’s breasts may feel different at different times of her menstrual cycle, sometimes becoming lumpy just before her period. Breast tissue also changes with age. Breast tissue in younger women is mostly made of glands and milk ducts. Older women’s breasts are made up mostly of fatty tissue

As we all know that prevention is the best cure. October is breast cancer awareness month. Follow tips below to help you cut your breast cancer risk. Almost one out of nine women is expected to develop breast cancer, the second leading cause of cancer-related death in women.

So far, researchers haven't found any fool-proof way to prevent breast cancer except voluntary mastectomy (surgical removal of the breasts) for women at extremely high risk. Short of taking this drastic step, the best way a woman can protect herself against breast cancer is by practicing early detection methods and by reducing known risk factors. If breast cancer is found and treated early—before it has spread beyond the breast—the five-year survival rate is greater than 95 percent.

 

Cut your breast cancer risk with simple healthy lifestyle

1.      Breastfeed your babies –healthy mother healthy kid

 Nursing isn't just good for babies—it benefits mom too! One study by the University of Southern California found that breastfeeding seems to lower the risk of breast cancer, even in women who have their children later in life. As more women choose to delay childbearing until after age 25, breastfeeding should be encouraged to provide protection against the hormones that can contribute to the development of breast cancer.

2. Maintain a healthy weight

Keeping your weight in a healthy BMI range can have a protective effect. Why? Because being overweight increases your body's levels of estrogen, a hormone that plays a key role in the development of breast cancer.

3. Get a mammogram if over 40

If you're 40 or older, regular mammograms will help detect breast cancer—especially lumps that are too small to detect during a self-exam.

4. Self-exam a good idea

Performing breast self-exams (BSE) regularly—once a month—can help with early detection. When breast cancer is detected early, less aggressive treatment is needed and the chance of survival is higher. Ask your doctor to show you how to examine your breasts properly

5. Eat your vegetables (and fruits) - cancer-fighting phytochemicals

Eating at least seven servings of fruits and vegetables each day will supply your body with cancer-fighting phytochemicals. You'll get the most protection from cruciferous vegetables (broccoli, cabbage, Brussels sprouts and cauliflower), dark leafy greens (collards, kale and spinach), citrus fruits, berries, cherries and pomegranates.

6. Choose the right fats.

Today, our diets contain a lot of unhealthy fats—omega-6's (found in sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats—and too few healthy fats (omega-3's from fish and monounsaturated fats in nuts). Reverse the trend! Decrease your consumption of the bad stuff and start eating more heart-healthy fats to protect your breasts.

7. Keep moving

You know exercise is good for you, but did you know it can also reduce your risk of breast cancer? Studies by the Women’s Health Initiative found that women who walked briskly for just 1-1/4 to 2-1/2 hours each week reduced their risk for breast cancer by 18 percent. University of Southern California researchers found that women who exercised more than five hours a week cut their risk of invasive breast cancer by 20 percent and their risk of early stage breast cancer by 31 percent, compared to women who exercised less than 30 minutes a week. When it comes to cancer prevention, experts agree that duration (length of your workouts) and consistency are more important than intensity.

8. Know when to see your doctor.

Besides your annual gynecological checkups, visit your doctor immediately if you notice any of the following symptoms in your breasts: a lump, hard knot or thickening tissue; swelling, warmth, redness or darkening; dimpling or puckering of the skin; an itchy, scaly sore or rash on the nipple; a pulling in of your nipple or other area of the breast; sudden nipple discharge; or new pain in one spot that doesn’t go away.