Here’s how you can reduce your risk of breast cancer morbidity through diet and exercise: 1.Diet1. Increase your intake of fruits and vegetables:-Vegetables such as broccoli, cauliflower, carrots and spinach are rich in vitamins, minerals and antioxidants. Broccoli and cauliflower contain ingredients such as sulforaphane that have potential anti-cancer effects. Fruits such as apples, oranges, strawberries and blueberries are rich in vitamin C, dietary fiber and antioxidants. Antioxidants such as anthocyanins in blueberries help reduce cell damage. -Adequate intake of vegetables and fruits should be guaranteed every day. It is generally recommended that the intake of vegetables be 300-500 grams and that of fruits be 200-350 grams. 2. Choose whole grains:-Whole grains, including brown rice, oats and whole wheat bread, are rich in dietary fiber, vitamins and minerals. Dietary fiber can promote intestinal peristalsis, reduce the residence time of harmful substances in the intestine, and reduce the risk of cancer. -Reduce the intake of fine grains such as white rice and white bread, and increase the proportion of whole grains in the diet appropriately. 3. Eat healthy fats:-Choose foods rich in unsaturated fatty acids, such as olive oil, fish oil, nuts and seeds. The monounsaturated fatty acids in olive oil help lower cholesterol levels and protect heart health. -Avoid excessive consumption of saturated and trans fats, such as animal fats, margarine in fried foods and processed foods. 4. Control red meat and processed meat intake:-Reduce the intake of red meat such as beef, pork and mutton, excessive intake of red meat may increase the risk of cancer. -Avoid processed meats such as ham, sausage, bacon, etc., which often contain carcinogens such as nitrites. 5. Moderate intake of beans and bean products:-Beans such as soybeans and black beans are rich in vegetable protein, dietary fiber and isoflavones. Isoflavones have estrogen-like effects, but their effects are weak, which may have some preventive effects on breast cancer. -Tofu, soybean milk and other soybean products can be eaten in moderation, but attention should be paid not to excessive intake, so as not to affect the hormone balance in the body. 2. Exercise 1. Regular exercise:-At least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, jogging, swimming, cycling, etc. Moderate intensity exercise can increase the heart rate, breathe little faster, but still be able to carry on a conversation. -It is also possible to spread the exercise time over a week, for example, 30 minutes of exercise every day. 2. Increase strength training:-Strength training can include weightlifting, push-ups, sit-ups, etc., which can help build muscle strength and improve the body’s metabolic rate. -Strength training at least twice a week, and each session can be targeted at a different muscle group. 3. Avoid sitting for a long time:-Reduce the time spent sitting for a long time, and try to get up and move every once in a while. Sitting for a long time can lead to slower metabolism, fat accumulation and increased risk of cancer. -You can set regular reminders to get up and move for a few minutes every hour to stretch and move around. 4. Stick to exercise habits:-Exercise requires long-term adherence to maximize health benefits. Choose the way you like to exercise, make a reasonable exercise plan, and stick to it. -You can invite friends or family to exercise together to increase the fun and motivation of sports. In conclusion, the morbidity risk of breast cancer can be reduced through a reasonable diet and regular exercise. At the same time, we should maintain a healthy lifestyle, such as not smoking, limiting alcohol consumption, maintaining a good mentality, regular breast examination, early detection and treatment of breast diseases.
Breast cancer
