Incorporate These Changes into Your Lifestyle to Prevent Breast Cancer Risk

A healthy lifestyle isn’t just heavily advertised because it’s a trend. Doing what’s right for your body is a necessity — it’ll save you from acquiring diseases in the future. Many people have been diagnosed with several health issues because of having an unhealthy lifestyle when they were younger. Breast cancer is one of those diseases that can depend on your lifestyle — the unhealthier you are, the more you are prone to this disease.

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Ensure that you engage in activities or daily routines that can lower the chance of breast cancer. Reassess yourself and see what certain areas in your life are already too much for your body. If your lifestyle includes the factors listed below, it doesn’t assure you’ll get diagnosed with breast cancer. This means incorporating changes in those areas. Prevention is always better than cure.

Maintaining a Healthy Weight

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Obesity is a huge factor that can possibly lead to breast cancer. The increase in fat tissues can raise estrogen levels. For this reason, women need to maintain a healthy weight, especially after menopause. However, the relation between weight and breast cancer is complex as it differs in every age. Women who were obese from childhood are not prone to breast cancer, but gaining extra weight as an adult can raise health risks. However, it’s still best to shed weight, as obesity can also make you vulnerable to other diseases. Maintain the weight that is ideal for your height.


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Occasional drinking is alright, but consuming alcohol almost daily is not the right path. Too much alcohol in your system boosts estrogen levels and hormones that trigger cancer cells. Liquor can also raise amounts of folic acid, possibly making you prone to cancer. Studies suggest limiting yourself to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor per day. Although wine is good, it’s still best to reduce your intake to become healthier.

Physical Inactivity

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Being physically active has numerous benefits to the human body — such as retaining a healthy weight. Ensure that you avoid physical inactivity and leading a sedentary lifestyle. Experts from the American Cancer Society advise moderate physical activity for 150-300 minutes and intense exercise for 1-2 hours a week. Walking for 30 minutes a day is also helpful, as it can decrease the risk of breast cancer by about 3%. Whether it’s a light or intense workout, what matters is you move your body to shake off the factors that can support cancer cell growth.


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Lung cancer isn’t the only type of cancer a person can get from smoking — breast cancer is also a possibility. It’s because carcinogens are present in every single stick of cigarette. Gradually stop smoking until you stop depending on it. Breast cancer can likely come back if you continue with the destructive habit. A 2017 study supported the possible relationship between smoking and breast cancer. It was published in Breast Cancer Research.

Vitamin D Deficiency

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Research shows people with a sufficient supply of Vitamin D lowered their risk of breast cancer by about 45%. Another study also discovered that women diagnosed with breast cancer had a higher survival rate due to enough vitamin D. For this reason, you should take advantage of the most accessible source of vitamin D, the sun. Experts recommend basking under the sun for 15 minutes per day. Get out and get some vitamin D, even for a short while. Aside from sunlight, these are good sources of vitamin D.

  • Oily fish
  • Red meat
  • Liver
  • Egg yolks
  • Fortified foods

If you have too much or not enough of the aforementioned factors, it’s time to change your lifestyle. Again, those habits won’t immediately get you breast cancer, but they all play a huge role in building up cancer cells. Do something for your body that your future self will thank you for.

Applying changes in one’s lifestyle is challenging, but you can gradually do it. Small efforts can still lead to progress. The practices you do a couple times a week can become a daily habit. Aim to be healthy and fight cancer even before it can get to you.

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