Breast cancer is one of the most common malignant tumours in women, and its incidence is increasing globally. Although the occurrence of breast cancer is associated with uncontrollable factors such as genetic, age and sex, many lifestyle choices also affect the risk of breast cancer. The following are some of the preventive measures that can be taken in everyday life to reduce the risk of breast cancer.
Maintaining healthy weight
Obesity is an important risk factor for breast cancer, especially among post-menopausal women. Fatty tissue produces estrogen, and high levels of estrogen increase the risk of breast cancer. Therefore, maintaining healthy weight is essential to prevent breast cancer. Weight maintenance through balanced diet and regular exercise is recommended.
2. Rationally balanced diet
A balanced diet helps maintain healthy weight and provides the various nutrients needed by the body. Vegetables, fruits, whole grains and high-fiber foods are recommended, while limiting the intake of red meat and processed meat. In addition, reduced intake of high-fat food, especially saturated and trans-fat, can reduce the risk of breast cancer.
3. Exercise appropriate quantities
Regular physical exercise not only helps to control weight but also reduces the risk of breast cancer. Medium-intensity campaigns of at least 150 minutes per week, such as walking, swimming or cycling, are recommended. Sport can reduce the risk of breast cancer by improving body metabolism and reducing levels of estrogen in the body.
Reduce alcohol intake
Alcohol consumption is associated with increased risk of breast cancer. It is recommended that women limit their alcohol intake, preferably not exceeding one cup a day. If possible, total avoidance of alcohol consumption would help to reduce the risk of breast cancer.
5. Avoiding hormone substitution therapy
The long-term use of hormone substitution therapy (HRT) increases the risk of breast cancer. If HRT must be used, the shortest time of use and the lowest effective dose should be discussed with the doctor, and breast examinations should be conducted on a regular basis.
6. Periodic breast screening
Regular breast screening is an important tool for early detection of breast cancer. It is recommended to conduct an annual mammogram (Mmm X-ray) from the age of 40. For women with family history of breast cancer, screening may need to begin earlier and more frequently at the advice of a doctor.
7. Knowledge of family history
Understanding the history of breast cancer and other cancers in the family is important for the prevention of breast cancer. If there is a history of breast cancer in the family, particularly in the immediate family (mother, sister or daughter), the doctor should be informed and may need to start screening and other preventive measures earlier.
By taking the above measures, women can reduce their risk of breast cancer to a certain extent. However, even when all preventive measures are taken, there is no complete guarantee against breast cancer. Regular breast screening and understanding of body changes are therefore essential for early detection and treatment of breast cancer. Remember that a healthy lifestyle not only helps prevent breast cancer, but also improves the quality of life and makes you feel better and more dynamic.
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