There is no surefire way to prevent breast cancer. But there are things you can do that might lower your risk. Many risk factors are beyond your control, such as being female and getting older. But other risk factors can be modified and may lower your risk.
How to prevent breast cancer
- Eat fruits and vegetables: A healthy diet can help lower the risk of breast cancer as well as other health conditions. Try to eat a lot of fruits and green leafy vegetables.
- Reduce alcohol: The more alcohol you drink, the greater your risk of developing 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.
- Avoid smoking: Smoking lowers the quality of life and increases the risk not only cancers but heart disease, stroke. It also causes smelly breath, bad teeth, and wrinkles Evidence suggests a link between smoking and breast cancer risk, particularly in pre-menopausal women. In addition, not smoking is one of the best things you can do for your overall health.
- Maintain a healthy weight: Being overweight or obese increases the risk of breast cancer especially after menopause. Avoid unwanted fat and processed foods – eat natural foods only when hungry, exercise daily, and get enough sleep.
- Exercise regularly: Women who are physically active for at least 30 minutes a day have a lower risk of cancer. Physical activity help you maintain a healthy weight, which, in turn, helps prevent breast cancer.
- Breastfeed if possible: Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect. Breastfeeding for a total of one year or more lowers the risk of breast cancer. It also has great health benefits for the child.
- Limit dose and duration of hormone therapy: If you are taking hormone therapy for menopausal symptoms, ask your doctor about other options. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.
- Avoid exposure to radiation and chemicals: Reduce the use of unnecessary testing such as computerized tomography, use high doses of radiation. Reduce your exposure by having such tests only when absolutely necessary.
- Enough rest: Sleep about 6 to 8 hours each night. Research shows that short sleep, night-shift work, exposure to light during the night and disruption of normal routines increases breast cancer risk.