I. Lifestyle
1. Healthy diet:
• Eat foods rich in dietary fiber, such as vegetables, fruits, whole grains, etc.
• Reduce the intake of high-fat and high-calorie foods to avoid obesity.
• Eat foods rich in vitamin D, calcium and other nutrients in moderation.
2. Regular work and rest:
• Get enough sleep to help your body recover and your immune system function properly.
• Avoid staying up late and working too hard.
3. Quit smoking and limit alcohol:
• Smoking and excessive alcohol consumption increase the risk of breast cancer and should be avoided.
2. Exercise
1. Aerobic exercise:
• Do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, cycling, etc.
• Aerobic exercise can improve cardiopulmonary function and strengthen the body’s resistance.
2. Strength training:
• It includes lifting weights, push-ups, sit-ups and so on, which can enhance muscle strength and increase the metabolic rate of the body.
• Strength training can be done 2-3 times a week.
3. Yoga and Pilates:
• Helps to relax the body and mind, relieve stress, but also can enhance the flexibility and balance of the body.
3. Breast self-examination
1. Have a monthly breast self-examination, preferably 7-10 days after the end of menstruation.
2. When examining, we should pay attention to the shape, size, skin color of the breast, whether the nipple has secretion, touch the breast gently with our fingers, and feel whether there are lumps, induration and other abnormalities.
4. Regular physical examination
1. Women under 40 years of age may have an annual breast ultrasound; women over 40 years of age may have an annual breast ultrasound and mammography (molybdenum target).
2. For high-risk groups with family history of breast cancer, screening can be started in advance or the frequency of screening can be increased according to the doctor’s advice.
5. Psychological adjustment
1. Keep a good attitude and face the pressure and challenges in life positively.
2. Learn ways to relax and reduce stress, such as meditation, deep breathing, listening to music, etc.
In a word, the prevention of breast cancer requires comprehensive consideration of lifestyle, exercise, breast self-examination, regular physical examination and psychological adjustment. The risk of breast cancer can be reduced by taking active preventive measure.
