Are you concerned about getting breast cancer? Why worry, when there are some steps to prevent it? Reports state that around 30% of breast cancer cases are preventable. Thinking about how to avoid breast cancer? Let me explain it to you in detail. We can’t change some risk factors, but making simple changes to your lifestyle helps lower the risk of getting breast cancer. 

“The only person who can save you is you.” 

Are you ready to know what changes can make a difference? Then, the following tips will help reduce the risk: Before starting, let’s start with a general introduction to breast cancer. 

What is Breast Cancer?

As the name implies, breast cancer is a type of cancer that starts in the breast. This type of cancer can start in one or both breasts. Commonly,  cancer cells start when cells begin to grow out of control. 

According to the report of the World Health Organization, there were 2.3 million women diagnosed with breast cancer and nearly 670,000 deaths globally in 2022. In the United States, there are more than 3.8 million women who are living with breast cancer. Hence, the report clearly states that breast cancer occurs in women of any country at any age after puberty but affects women only at increasing rates in later life. Men too get breast cancer only at a decreased rate. 

Wait, I got your mind voice! Looking for a solution for how to avoid breast cancer? 

Here you go!

Must Read: Symptoms of breast cancer

How to Avoid Breast Cancer? Useful Tips and Recommendations 

There are a few breast cancer precautions to be followed. Read and get to know more!

1. Maintain a Healthy Weight 

Maintain-a-Healthy-Weight

“Health is wealth.”

Maintaining a healthy weight is an important goal and motive for every woman. People who are overweight have an increased risk of developing breast cancer, especially after menopause. Because ovaries will stop making estrogen, due to excessive fat cells. Also, being overweight is directly linked with higher levels of growth factors, including insulin, which results in tumor development. 

2. Stay Proactive 

Stay-Proactive

“A workout is better than no workout.”

Physical activity such as walking, workouts, running, yoga, and exercise are some of the best things to keep you at a healthy weight and help prevent breast cancer. So, always spend at least 30 minutes daily on some physical activity. Try aerobic exercise for at least 75 minutes a week, as aerobic exercise gets your heart pumping. Most importantly, try to move more and sit less.

3. Follow Healthy Diet 

Follow-Healthy-Diet

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no use.”

Following a healthy diet helps lower the risk of breast cancer. Try to include loads of fruits, vegetables, whole grains, and beans in your diet. It is highly recommended to avoid red and processed meats, sugary sodas, or drinks, as processed foods are high in fat and starch. 

Here are some healthy diet tips for breast cancer survivors

4. Don’t Smoke and Avoid Alcohol  

Don’t-Smoke-and-Avoid-Alcohol

“Smoking causes cancer – Smoking kills 

Liquor drinking is injurious to health.”

Are you aware that smoking and drinking even low levels of alcohol increase the risk of at least 15 types of cancer, including breast cancer? If you are addicted to smoking or alcohol, try to quit as soon as possible and avoid such health complications. So, it is best not to drink or smoke, which is the overall healthiest choice. 

5. Breastfeeding

Breastfeeding

“The longer you breastfeed, the greater the positive and protective effect.”

Breastfeeding plays a major role in preventing breast cancer. If you have a baby, breastfeed at least for a total of one year or more. It also offers surplus health benefits for the child. However, the decision is totally up to you. So, think twice and decide accordingly. 

Also, get to know more about breastfeeding after breast cancer

6. Avoid Birth Control Pills

Avoid-Birth-Control-Pills

“A healthy outside starts from the inside.”

If you are concerned about breast cancer, then stop taking birth control pills. Birth control pills usually have both benefits and a slightly increased risk of breast cancer. Also, long-term use of birth control pills may cause blindness. But, stopping the pills will avoid such risks as stroke and heart attack. 

7. Avoid Hormone Therapy 

Avoid-Hormone-Therapy

Studies show that menopausal hormone therapy for menopause won’t be taken in the long term as it uses both estrogen and progesterone hormones. These combinations of two hormones (estrogen and progestin hormones) will raise the risk of breast cancer and lower the risk of some other diseases. Women who are using menopausal hormone therapy for a shorter time have less chance of getting some complications. 

8. Seek Attention to your Sleep Cycle 

Seek-Attention-to-your-Sleep-Cycle

“Sleep is the ultimate recovery tool for both the mind and body.”

The timing of your sleep plays a major role in strengthening your immune system and supporting your metabolic health. So, too little sleep can lead to depression and metabolic changes that affect the immune system and body composition. 

9. Drink More Water

Drink-More-Water

“Every time you drink water is an opportunity to nourish your body.”

Many people suffer from dehydration. It is one of the serious issues that lead to many health issues. Staying hydrated will help control your appetite and eliminate toxins from your body. Swap out sugary beverages. Start your day with 12 ounces of water, and drink about half your body weight in ounces every day. 

10. Reduce stress

Reduce-stress

“Sometimes the most productive thing you can do is relax.”

Stress can impact your immune system, promote inflammation, and increase the chance of cancer development. So, if you are feeling more stressed, then practice some relaxation techniques like meditation and yoga, spend time with your loved ones, or rest in a quiet room. It will help you beat stress effectively

Final Words

Just follow the above-mentioned tips to cut the risk of breast cancer. It’s our time to take our power back and realize that our health is our top responsibility. 

If you start experiencing any symptoms, then contact a healthcare professional to reduce the risk of future cancer. Still, any questions? Do follow this website, read all the articles and get to know more information

Thank you for spending your quality time reading this article!