October is National Breast Cancer Awareness Month. Last week we covered the biggest myths about breast cancer. This week ,our focus is on breast cancer prevention.
These are super simple breast cancer prevention tips you can put in place with minimal effort. Make sure to subscribe to the National Breast Cancer Foundation email list.They'll keep up to date with the latest research, and news about living a breast cancer free lifestyle.
Everyone can get breast cancer, as we established in our myth blog. While these tips can’t guarantee you’ll stay breast cancer free, they will severely lower your risk of many cancers.
1. Maintain a Healthy Weight
An unhealthy body weight is linked to health conditions like heart disease, diabetes, and breast cancer. Excess body fat accounts for approximately 1 in 5 breast cancer cases. Excess body fat fosters inflammation, raised insulin levels, and other carcinogenic hormones. To reduce your risk of developing breast cancer, avoid sugar and processed foods. Many processed foods cause many cancers. Eat fresh fruits and vegetables and a healthy portion of protein daily.
2. Stay Active - 30 Minutes per day
The Department of Health recommends about 150 minutes per week of moderate physical activity. Depending on your fitness level, you may want to try many different types of activities. Gardening is shown to be a moderate exercise, as well as swimming, hiking, and running. Find what works for you and try to incorporate at least 30 minutes a day into your routine. Try different things to figure out what kind of activity you enjoy most. It'll help you stick to it much easier.
Exercise, when paired with a healthy diet, will help you maintain a healthy body weight. It will also help you avoid many types of cancer, but most importantly will aid breast cancer prevention.
3. Avoid Alcohol
The recommended daily intake of alcohol for men and women under 50 is 2 drinks for men and 1 for women. If you are drinking anymore than this daily, your risk of breast cancer increases with every drink. Avoid alcohol in excess, and your risk decreases. Avoid alcohol entirely, and your risk for many types of cancers can be reduced to very minimal.
With these simple steps you can incorporate into your daily routine, you'll be on your way to lowering your risk of breast cancer.
At ExpressMed, your health is our priority. We always want to know the ways you maintain a healthy lifestyle and avoid life changing disease like breast cancer.