1. Eating more vegetables and fruits: Studies show that the ingestion of vegetables and fruits rich in vitamins, minerals and dietary fibres helps to reduce the risk of breast cancer. For example, broccoli, carrots, tomatoes, etc., are rich in antioxidizing substances, such as carrots, vitamins C and E, which can help to remove internal free radicals and reduce cell damage. Vegetable fruits of various colours should be guaranteed daily in a total of not less than 500 grams. • Control of fatty ingestion: there is a correlation between high-fat diet and breast cancer. Reducing the consumption of animal fat, such as fat in red meat and fat in whole milk products, and limiting the proportion of fat in diet to 20 – 30 per cent of total calories. Healthy sources of fat can be chosen, such as olive oil and fish oil, which are rich in unsaturated fatty acid. • Adequate intake of pulses: pulses contain plant estrogens such as soybeans. The substance is similar to the human estrogen structure but has a two-way regulation. It acts as a similar estrogen when human estrogen levels are low; it inhibits estrogen when estrogen levels are high. Frequent consumption of bean products, such as tofu, soybean sour, etc., helps to maintain the balance of estrogen in the body. 2. Physical exercise — Regular exercise: Aerobics with a medium intensity of at least 150 minutes per week, such as walking, jogging, swimming, etc. Sport can help control body weight and reduce body fat content, thus reducing the synthesis of estrogens. Because fatty tissue is an important place for estrogen synthesis, the relatively high levels of estrogen in obese women increase the risk of breast cancer. • Strength training: appropriate mass force training, such as simple arm force exercises with a dumb bell or core force training such as tablet support. Power training helps to increase muscle mass, which can consume more energy during metabolic processes and further helps maintain healthy weight and body composition. 3. Limiting alcohol consumption • Alcohol intake is positively related to breast cancer risk. Even a small amount of alcohol can increase risks. Women should minimize alcohol consumption and, if they do, their daily intake of alcohol should not exceed 15 grams (equivalent to about one taels of wine or one bottle of beer). 1. Stress management Learn to use effective stress management methods such as meditation, deep breath, yoga, etc. Meditation takes 15 to 20 minutes a day to help relax and reduce stress hormones. Deep-breath exercises can take place at any time during stress, inhaling for 5 – 6 seconds and then slowly exhale for 7 – 8 seconds. Ensuring adequate sleep is also an important factor in reducing stress and maintaining endocrine stability. High-quality sleep should be guaranteed 7 – 8 hours a day. Good sleep contributes to body recovery and hormonal regulation. 2. Emotional regulation • Maintaining positive optimism and avoiding chronic anxiety and depression. Life can be enriched and emotions regulated through the development of interests such as painting, reading and travel. In the event of a negative mood, contact family and friends in a timely manner and release emotional stress. 1. Self-censorship The time for inspection is best 7 – 10 days after menstruation. Self-censorship methods include visits and consultations. At the time of the visit, stand in front of the mirror and observe the appearance of the breast and see if there are cases of dents in the breast skin, bruises, embroidery or spills. At the time of the consultation, lay on the bed, with the fingertips in a certain order (e.g. from the outside limit of the breast, in the direction of the clockwise) softly touching the breast, feeling a lump. If an anomaly is detected, medical attention should be provided in a timely manner. Clinical examination • Women aged 30-39 shall undergo a clinical breast examination, including a medical examination by a doctor, every 1-3 years. Women over 40 years of age are required to perform an annual mammogram (mix-target) or mammography ultrasound, which is combined if necessary. For women with high-risk factors such as the history of the breast cancer family, the age and frequency of the examination may need to be duly advanced and increased on the advice of a doctor. For example, if there are first-degree relatives (mothers, sisters, etc.) with breast cancer in the family, it is recommended that the relevant examinations be carried out every year from the age of 30. 3. Focus on high-risk factors • Understanding if they exist or not. In addition to family history, early (less than 12 years), late menopause (more than 55 years), unbirthable or first-born older than 30 years of age are high risk factors for breast cancer. Where these high-risk factors exist, more emphasis should be placed on preventive measures and more rigorous inspections should be conducted on a regular basis. In short, breast cancer can be effectively prevented in daily life through a number of measures, including healthy lifestyles, good mentalities and regular examinations.
Breast cancer
