How can I prevent breast cancer?

Can I lower my risk of breast cancer?

It is the most diagnosed type of cancer and one of the leading causes of death in women in the United States.

And October is Breast Cancer Awareness Month.

Breast cancer is a disease that not only affects women; men can also suffer from it. But like most cancers, can be prevented by practicing healthy habits.

Here are some recommendations that you can follow to reduce your risk of suffering from this disease.

Maintain a Healthy Weight

Being overweight and obese are high risk factors for breast cancer, especially after menopause.

It is important to control your weight and you can do so by eating a balanced diet. Include more vegetables and fruits in your diet; cut down on red meat and minimize highly processed foods.

You especially want to avoid fast foods with trans fat. These fats are the worst type of fat you can eat. These types of fats increase bad cholesterol, the risk of heart disease, and being overweight.

Make sure that your diet is full of green vegetables, grains, fruits and a combination of nuts and almonds.

Practice Physical Activities

Exercise is a good habit for breast health.

It is important that you maintain an active life and exercise frequently.

Depending on your physical condition, look for a moderate intensity exercise that you can do at least three days a week and with a duration of 45 to 60 minutes.

Limit Alcohol and Avoid Smoking

Did you know that the risk of breast cancer can increase if you drink alcohol and smoke frequently?

A glass of red wine once a week is good for your heart health, too much alcohol is not a good idea.

Research consistently shows that drinking alcoholic beverages  (beer, wine, and liquor) increases a woman's risk of hormone-receptor-positive breast cancer. - BreastCancer.org

Control Your Stress Levels

It is normal to have some stress and manage some stress, but too much stress on a daily basis is harmful.

Stress can affect your immune system and lead to the formation of cancer cells.

Primary prevention and early detection will be your best weapon.

https://www.verywellhealth.com/stress-and-risk-factors-for-breast-cancer-430440

Take part in outdoor activities, practice meditation or yoga, try breathing therapies among others, to control and reduce your stress levels.

Limit Hormone Replacement Therapy

If you are going though menopause, consult to your doctor about alternative options to hormone replacement.

Recent research has shown that the combination of estrogen and progesterone taken by post-menoapausal women can increase the risk of breast cancer.

Cancer is preventable, but it is up to you to take care of your health.

Visit the Cancer.org website for more tips on how to take care of your health and reduce the risk of breast cancer, and other cancer as well.

If you want to know how you can improve your diet or need a specific meal plan for yourself, you can contact me by email.

Because eating healthy shouldn't be complicated.