9 ways women can lower risk of breast cancer
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The one cancer for woman that makes them take notice the most is breast cancer. This is understandable since other than lung cancer, breast cancer is the most commonly diagnosed cancer in women. It is estimated that in 2017, there will be 252,710 new cases of the disease with one in eight women who will develop invasive breast cancer in their lifetime.
To conclusively say we can prevent breast cancer is not possible – yet. There will always be certain risk factors such as genetics or age that we cannot change. But, the good news is there are many lifestyle changes a woman can make to reduce her risk of developing this cancer.
1. Be physically active
Women who make a priority to be physically active have a better chance of not developing breast cancer. The Women’s Health Initiative found that women who walked briskly one to two hours per week reduced breast cancer risk by 18 percent.
If a woman is finding it hard to be motivated or not sure on how to get started to become more physically active, check out 12 ways to get inspired.
2. Kick the smoking habit
Smoking cigarettes does no one any good and it’s just an all-around bad habit. Even though there is no direct link between smoking and breast cancer – at least not yet – studies do suggest that smoking at an early age can increase a woman’s risk. However, smoking has been shown to be a definite risk factor for lung cancer. Learn how to quit smoking and change your life for the better.
3. Go easy on alcohol
Alcoholic beverages can lead to a higher rate of developing cancer according to studies that have determined this. Women who drink two to five drinks daily have about one and a half times the risk of women who do not consume alcohol.
If a woman chooses to drink, she needs to do so in moderation.
4. Avoid hormone replacement therapy
Over the years, breast cancer incidence has been declining since the early 2000s. The decline appears to be related to the drop in the use of menopausal hormone therapy that occurred after the Women’s Health Initiative study showed that its use increased the risk of breast cancer. The study showed that women who used a combined hormone replacement therapy of estrogen and progesterone for a long time had a higher risk of developing breast cancer.
If a woman needs to take hormone replacement therapy, she should discuss this with her doctor about what the risk could mean for her.
5. Know family history of breast cancer
Most women with breast cancer do not have a family history of the disease. Only about 13 percent of women diagnosed have a first-degree female relative (mother, sister, or daughter) with breast cancer.
But a woman who has one first-degree female relative with breast cancer has almost twice the risk of a woman without a family history. If a woman has more than one first-degree female relative with a history of breast cancer, her risk is about 3-4 times higher.
Every woman with a family history of the disease should let their doctor know. There is genetic testing and counseling available for any woman concerned about her risk.
6. Monthly breast exams
Each month a woman should do a self-breast exam. This may not reduce a woman’s risk of developing breast cancer but it can help detect cancer much earlier. The earlier breast cancer is found, the less aggressive the treatment and greater chance of survival. By performing a self-breast exam, it can help a woman become familiar with the way her breasts normally look and feel. Any changes that are found should be discussed with a doctor for any additional testing.
7. Eat a healthy diet and maintain a healthy body weight
By eating a well-balanced, low-fat diet this not only reduces the risk of obesity but it can also reduce the risk of breast cancer. One hormone that plays a major role in the development of the disease is estrogen. Fat tissue contains small amounts of estrogen and the more fat tissue a woman has the greater breast cancer risk she has.
8. Get a mammogram
Overall, mammography is the most effective breast cancer screening tool used today. However, recent changes to recommended guidelines make it necessary for all women to discuss with their doctor what is recommended for them. There are variations between what different organizations are saying as to when to begin mammography and how frequently it should be done.
9. Breastfeed
All women should at least consider breastfeeding even if done for only a little while. Not only is breastmilk the perfect food for a human baby to support them in their health and growth but studies have found that women who breastfeed, have a reduced incidence of breast cancer. Data has shown that women who breastfed for a lifetime total (combined duration of breastfeeding for all children) of more than 2 years had the most protection from developing breast cancer. It has also been found that breastfeeding may be good at lowering the risk of estrogen receptor-negative breast cancers.