Whether you’ve always been self-assured or you developed your inner confidence through years of personal growth and self-awareness, it’s unlikely that anything makes you feel more than this dreaded truth you could develop breast cancer sometime in the future. After all, no one is exempt from this disease as its risk factors are present in almost every woman. If you have read everything there is to know about the disease and remain convinced that it will never happen to you, then keep reading, we have 6 tips on how to reduce your risk of developing breast cancer.
Make a daily habit of physical activity
Getting your heart rate up for at least 30 minutes 5 times a week is the easiest way to significantly reduce your risk of developing breast cancer. Whether you choose to run, do yoga or join a Pilates class, the key is to make it a daily habit. Another important aspect of getting sufficient physical activity is that you incorporate strength training into your routine, as well as cardio. One of the reasons that aerobic exercise is not enough to reduce your risk of developing breast cancer is that it has limited benefits for women who are over the age of 60. Strength training is a much more powerful way to prevent osteoporosis (a condition that weakens your bones) and is particularly useful if you are already in the risk group for osteoporosis. Strength training regularly will help you to increase your bone density while also preventing breast cancer. A good way to do this is by attempting to carry out activities that are common to daily life, such as carrying groceries or your child.
Limit alcohol intake
There are several reasons alcohol intake should be limited. Alcohol contains a toxin that is known to increase the risk of breast cancer, as well as increasing the risk of heart disease and certain types of diabetes. It’s also worth bearing in mind that a glass of wine with dinner is not the same as a glass of wine before dinner.
Get the recommended amount of sleep
Sleep is critical to a healthy body and, while it may not be possible to reduce your risk of breast cancer by changing the number of hours you are asleep each night, you should aim to get the recommended amount of sleep. You may be wondering whether you should sleep more or less, but the truth is that the majority of us need 8 hours of sleep. The only way to be sure you are getting the right amount of sleep is to track your sleep using an app, such as Sleep Cycle.
Don’t smoke
We all know that smoking is bad for our health, but did you know that it is also Bad for your breast health as well? Regardless of how young you are, or how much you weigh, if you smoke cigarettes you are at an increased risk of developing breast cancer.
Maintain a healthy body weight
Although it may sound a little obvious, it is worth noting that you should always maintain a healthy body weight. While it may seem like a no-brainer to maintain a healthy weight, several women are obese and don’t even realise it. If you are underweight or extremely overweight, you are at an increased risk of developing breast cancer as well as several other diseases, including type 2 diabetes and heart disease. There are several ways in which you can maintain a healthy body weight. For example, you can ensure that you drink only water, avoid sugary drinks, skip meals when you are not hungry and avoid eating between meals.
Don’t rely on the same old recipes for dinner
Women who eat the same foods at dinner three nights a week are exposing themselves to an increased risk of developing breast cancer. Try to vary your dinner menus every week or two and you will significantly decrease your risk of developing breast cancer. There is no need to completely overhaul your dinner habits, as simply adding one new recipe to your repertoire will make a significant difference.
Keep learning
The more you learn about the disease, the more you will be able to do to prevent it. Keep reading books, magazines and websites about breast cancer and you will learn more than you probably ever thought possible. You don’t have to be someone with a medical degree to significantly reduce your risk of developing breast cancer. You simply need to be open to learning more about the disease and how to prevent it.
