Breast cancer is a condition that continually affects women (and even very few men) all around the world. In the late 1980s and 1990s, generations of women have lost their lives to this disease. Many women, though, starting from the late 1990s have gotten into the bandwagon of being informed about this type of cancer, thus a lot of potential patients have detected their condition early, most with favorable results as they have prevented a worsening of their condition, as well as complications. A lot of women have found out that with early detection, breast cancer may not be as lethal as it used to be.
However, as with any other diseases, breast cancer may be prevented. As an old adage goes, an ounce of prevention is better than a pound of cure. After all, wouldn’t you want to avoid the situation of having to undergo emotional turmoil of undergoing breast cancer treatment, and having mass grow in your breast is just physically painful. So, help yourself and prevent breast cancer. Here are some suggestions on how to do so:
Have your fill of Vitamin D and sunlight
In studies of breast cancer mortality rates in the U.S., it has been found out that the highest rates of breast cancer deaths are in the northeast and urban areas while the lowest rates occur in rural areas and in the south. The difference in sunlight and vitamin D availability in these areas may explain the phenomenon. Medical experts have claimed that the risk of breast cancer in women can be decreased by as high as 50% through an increase in vitamin D levels, a sufficient source of which is the sun. So, plenty of sun exposure (before 9 am, or else you may burn yourself) definitely is a good way to prevent cancer. Remember, adults need at most 5,000 IU of vitamin D every day. A normal diet cannot supply that much vitamin D, so exposure to sun is a must.
Exercise regularly
Numerous studies have proven that a healthy diet combined with an active lifestyle offers protection against various diseases such as breast cancer. Try to commit at least 30 minutes of your time each day in doing exercise. Doing this for at least five days a week is one way of keeping a healthy lifestyle. Keep in mind that when it comes to an effective exercise regimen, duration and consistency is more important than the intensity of each workout session.
Lessen xeno estrogen and pharmacologic estrogen exposure
Unless you were prescribed by a doctor to take estrogen-based medications, avoid exposing yourself to medications with estrogen. Keep in mind that lifetime exposure to estrogen can play a vital role in the development of breast cancer. As much as possible, opt for organic produce and meat and poultry products that were not exposed to pesticides and other industrial chemicals. Also avoid exposure to residual hormones found in certain meat and poultry products since these also may contribute to the development of cancer cells and tissues.
Control your weight and carbohydrate intake
A known and acknowledged risk factor for breast cancer is obesity. Research has revealed that obesity triggers a condition known as hyperinsulinemia or insulin resistance. When afflicted with this disease, a person’s cells in his or her body resist insulin and thus continue producing it to counteract the resistance. The body craves for food with high glycemic index, food with simple sugars like potatoes, rice, bread and baked goods, among others. Excess carbohydrates are stored in the body as fat, which in turn breed cancer cells. Prevent breast cancer by controlling your weight and watching what you eat. Gear your diet with foods with low glycemic index, rich in protein and fiber.
You are what you eat
Aside from watching your weight and avoiding food with high glycemic index, as mentioned earlier, a lot of women wonder what food to actually consume to actually prevent breast cancer. Foods to avoid include those with high levels of omega -6 fats such as sunflower, corn and cottonseed oils and alcohol. According to studies done by health nurses of Harvard University, consumption of more than one serving of an alcoholic beverage daily increases one’s breast cancer risk by as high as 25%. So, try to lessen your drinking habits.
Meanwhile, at least 7 servings of fruits and vegetables are needed for breast cancer prevention, especially cruciferous vegetables (which should be cooked right and not overcooked) like cabbage and broccoli, carrots, tomatoes, and green leafy veggies including spinach and kale. Fruits recommended against breast cancer include berries (the darker, the better), citruses and cherries. If you are looking for fat in your diet, as mentioned earlier avoid omega-6 fats and consume food rich in omega-3 fats (tuna and mackerel for example) and monounsaturated oils (olive oil, avocado for example). These foods contain polyphenols which protect your body against cancer.