We hear so much about breast cancer these days. The incidence is increasing by the minute and many younger women are being diagnosed with this problem.
October is observed as National Breast cancer awareness month in many countries across the world. It is celebrated in India too to increase the awareness of the disease and to raise funds for research, prevention, diagnosis, treatment and cure. The idea is to make people, especially women more determined to fight breast cancer.
Increasing prosperity and urbanisation of our traditional lifestyles; in addition to a richer diet, smaller families, delayed child bearing, and reduced breast feeding have driven breast cancer cases on to a higher trajectory. Did you know that Breast Cancer is the most common cancer found in women in India and that a new case of breast cancer is detected every 7 minutes in India!
These numbers give us all the more reason to spread awareness and make people aware of simple measures that can help prevent breast cancer.
Here are 7 ways to prevent breast cancer:
1. Keep Weight in Check
It’s easy to tune out because it gets said so often, but maintaining a healthy weight is an important goal for everyone. Being overweight can increase the risk of many different cancers, including breast cancer, especially after menopause.
2. Be Physically Active
Exercise is as close to a silver bullet for good health as there is, and women who are physically active for at least 30 minutes a day have a lower risk of breast cancer. Regular exercise is also one of the best ways to help keep weight in check.
3. Eat Your Fruits & Vegetables – and Avoid Too Much Alcohol
A healthy diet can help lower the risk of breast cancer. Try to eat a lot of fruits and vegetables and keep alcohol at moderate levels or lower (a drink a day or under). While moderate drinking can be good for the heart in older adults, even low levels of intake can increase the risk of breast cancer. If you don’t drink, don’t feel you need to start. If you drink moderately, there’s likely no reason to stop. But, if you drink more, you should cut down or quit.
4. Don’t Smoke
Smokers and non-smokers alike know how unhealthy smoking is. On top of lowering quality of life and increasing the risk of heart disease, stroke, and at least 15 cancers – including breast cancer – it also causes smelly breath, bad teeth, and wrinkles. Now that’s motivation to stay smoke-free or work to get smoke-free.
5. Breastfeed, If Possible
Breastfeeding for a total of one year or more (combined for all children) lowers the risk of breast cancer. It also has great health benefits for the child.
6. Avoid Birth Control Pills, Particularly After Age 35 or If You Smoke
Birth control pills have both risks and benefits. The younger a woman is, the lower the risks are. While women are taking birth control pills, they have a slightly increased risk of breast cancer. This risk goes away quickly, though, after stopping the pill. The risk of stroke and heart attack is also increased while on the pill – particularly if a woman smokes. However, long-term use can also have important benefits, like lowering the risk of ovarian cancer, colon cancer, and uterine cancer – not to mention unwanted pregnancy – so there’s also a lot in its favor. If you’re very concerned about breast cancer, avoiding birth control pills is one option to lower risk.
7. Avoid Post-Menopausal Hormones
Post-menopausal hormones shouldn’t be taken long term to prevent chronic diseases, like osteoporosis and heart disease. Studies show they have a mixed effect on health, increasing the risk of some diseases and lowering the risk of others, and both estrogen-only hormones and estrogen-plus-progestin hormones increase the risk of breast cancer. If women do take post-menopausal hormones, it should be for the shortest time possible. The best person to talk to about the risks and benefits of postmenopausal hormones is your doctor.
So now we see that breast cancer can be prevented with some simple dietary and lifestyle changes. Let's make sure we spread awareness and encourage all women to start taking up monthly breast examinations to detect the disease, if any, at the earliest and treat it on time.