9 Ways to keep your breasts healthy and avoid breast cancer

Breasts are an essential part of the body. Like any other body parts, our breasts too necessitate proper care and diet. Young girls are concerned about their breasts, they are often fretful if they have “normal” breasts or not. ( https://www.webmd.com/women/normal-vs-abnormal-breasts ) Most women are anxious about the lumps which appear generally during menstruation period but eventually disappear.

It is important to get a doctor’s appointment if you get any redness around the skin of your breasts or if these lumps don’t disappear. In this article we will try to cover the ways to look after our breasts and how can we avoid breast cancer.

1. EXERCISE

According to Siteman Cancer Center, women who exercise for at least 30 minutes a day have a lower risk of breast cancer than the women who don’t exercise at all.( https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-prevent-breast-cancer/ )

One should also exercise to maintain the weight since being overweight is linked with different kind of cancers which also involves breast cancer. You don’t have to go for intense cardio workout, a study by Cancer, Epidemiology, Biomarkers and Prevention showed that just 150 minutes of moderate level workout was enough to avoid breast cancer.

2. DIET

A good diet is very important for your overall health. Recent studies have suggested that eating lots of fruits and vegetables can help curb breast cancer since there is a lower risk of developing estrogen which is a hormone produced by fat cells and is linked to certain cancers.

Many studies suggest that you should fill up half your plate with vegetables and fruits. Vitamin D has been linked to decrease risk of breast cancer according to the researchers. So, one should get your Vitamin either through sun exposure or through foods and supplements. Some Vitamin D rich foods include fish, egg yolks, salmon and milk.

Before you decide intake any supplements, you should check with your doctor first.

3. Say No To Alcohol

Alcohol is injurious to your health and your breasts. An analysis of 53 studies revealed that women who drink more than 3 drinks a day have 1.5 times the risk to fall victim to breast cancer than those who don’t drink. If you’re a drinker then you can just reduce the amount of alcohol consumption by one serving a day or less. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832299/ )

4. RIGHT BRA CAN TAKE YOU A LONG WAY

One essential part of taking care of your breasts is choosing a bra which is your size and is comfortable. It is estimated that 80% of women who have whooping breasts are wearing wrong size bras. It is important to replace your bra after every six months. Bras also help prevent various back and neck problems.

5. NO SMOKING!

We all know smoking is injurious to health. It can lead to different kind of cancers including breast cancer. So if you’re looking for reasons to quit smoking you’ve found it! Quit smoking today to avoid any kind of cancer and for a better and healthy future.

6. Stress less

It may be seemed absurd but researchers suggest that there are psychological factors which lead cancer. One may be stressed and turn to alcohol consumption as a coping mechanism.

A study on mice was published by the Journal of Clinical Investigation in 2019, where researchers found that chronic stress can lead to increase of enzyme hormone which can further lead to breast cancer. ( https://www.eurekalert.org/pub_releases/2019-02/uoic-msr021819.php )

7. Avoid Birth Control Pills

One way to avoid risking breast cancer is controlling the intake of birth control pills especially after age 35. The younger you are, lower are the risks. But after you mature, especially if you’re a smoker there are greater risks of developing breast cancer. Although the risks goes away quickly after you stop consuming the pills.

8. A Good Sleep is the Best Cure

Researchers suggest that staying up late suppresses melatonin levels which further regulate estrogen which can cause breast cancer. ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/ ) So, it is essential to get 8-9 hours of sleep daily in order to avoid future health complications.

9. Drink Water, Not Soda

Water is beneficial for our entire body and it is no shocker that it benefits our breasts too. Sugary beverages though have detrimental effects on our body.

According to a study published in The BMJ suggests that by just drinking 100 ml of soda a day can increase overall cancer risk by 18% and 22% for breast cancer. ( https://www.bmj.com/content/366/bmj.l2408 )

Breastfeeding for Cancer Prevention?

We all know breastfeeding is beneficial for babies, it is known as one of the best source of nutrition. A new study has found that breastfeeding can also lower a mother’s risk of breast and ovarian cancers. Lindsey Wohlford, a wellness dietician said “Research shows mothers who breastfeed lower their risk of pre- and post- menopausal breast cancer. And, breastfeeding longer than the recommended 6 months can provide additional protection.” A study by the Collaborative Group on Hormonal Factors in Breast Cancer shows that for every 12 months a woman breastfeed her risk of breast cancer is reduced by 4.3%. ( https://www.mdanderson.org/publications/focused-on-health/breastfeeding-breast-cancer-prevention.h19-1589046.html )

One of the reasons why breastfeeding can prevent breast and ovarian cancer could be hormonal changes a woman goes through during breastfeeding. The delay of her menstrual periods reduces her exposure to estrogen hormone which increases the risk of breast and ovarian cancers.

So, breastfeeding is not only beneficial for infants but it also lowers a mother’s risk from acquiring high blood pressure, type 2 diabetes and breast and ovarian cancers. ( https://blogs.cdc.gov/cancer/2019/08/01/breastfeeding-for-cancer-prevention/ )

MAMMOGRAM

Along with above suggestions, women above 40 or 45 are recommended routine screening mammograms. A mammogram is an X-ray picture of the breast. Many doctors have suggested using a mammogram to look for signs of breast cancer as early as possible.

According to a research by CDC (Centers for Disease Control and Prevention), many women is uncomfortable having a mammogram and for some even painful. But a mammogram takes only few minutes and the discomfort is just for short period. A radiologist, a doctor with special training reads the mammogram and tells us about the status of our breasts.

According to CDC here are some tips to remember for getting a mammogram:

• It is not recommended to have mammogram a week before or during your period since the breasts may be swollen or tender.
• On the day of Mammogram, wearing perfume or deodorant is not recommended as they can show up as white spots on the X-ray.
• It is preferred to wear a top instead of a dress on the day of your mammogram since one need to waist up during the process. ( https://www.cdc.gov/cancer/breast/basic_info/mammograms.htm )

There are few risks and limitations of mammograms. These include:

• Mammograms aren’t always accurate. The accuracy rate depends on the skills of the radiologists and age and the breast density of the patient.
• The breasts of younger women include more ligaments and glands that can obscure signs of cancer.
• According to Mayo Clinic, mammograms can expose you to low dose radiation. The dose is very low though. ( https://www.mayoclinic.org/tests-procedures/mammogram/about/pac-20384806 )
  
  Other than above given few factors mammograms are totally safe for women.

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For women breasts are an integral part of body, a sacred part for some. Loss of breasts can have psychological effects on women. It is important to take care of your breasts ever since your teenage years along with other parts of your body. Maintaining diet, exercising, staying hygienic are small ways to avoid future breasts complications including breast cancer.