You have various reasons for making your health a priority. When you’re healthy, you feel better and take better care of the people important to you. Good overall health improves your productivity, performance, and quality of life. Taking care of your body also helps prevent various health risks and fatal conditions like tumors and cancers.
When it comes to breast health, your boobies are also at risk of serious health conditions like cancer. In fact, most women who have breast cancer show no risks initially. This makes it all the more important to take measures to reduce breast health risks.
You may be undergoing annual mammograms, but breast health goes beyond regular checkups. Many factors such as physical activity, diet intake, stress, etc., can impact the health of your breasts. Besides, providing healthy and comfortable support through bras like the Airwear Wireless by Cosmolle is an important part of ensuring happy boobs.
It is the steps you take daily that make a difference in your breast health. Here are 5 healthy practices that will ensure that your breasts are healthy and at minimized risk of health conditions like breast cancer.
Manage Your Weight
Although scientists have not yet been able to understand the relationship between obesity and breast cancer fully, there are enough studies to support it.
Ten different perspective studies reveal that breast cancer risk is reversible if women start losing extra weight.
According to the results finding of these studies, women who lost weight were at a relatively lower risk of breast cancer than women with no weight changes. In fact, the risk was greater for those who were obese. This means that losing even a few pounds can be a great way of reducing the risk of breast cancer.
Furthermore, obese women (those with a body mass index of 30 or higher) show advanced cancer at diagnosis than women with a BMI of around 25. Therefore, a higher body mass index increases the risk of women being diagnosed with cancer.
Obesity in women is a rather well-known factor associated with post-menopausal breast cancer due to estrogen production in fat tissues. Overweight women tend to have estrogen-sensitive breast cancer tissues, stimulating cancer growth.
Along with maintaining a healthy weight, you must also incorporate some exercise into your daily schedule. Working out regularly can help improve bone mass, which is crucial for most breast cancer survivors. This is because medications and treatments like endocrine therapy and chemotherapy can increase the risk of bone fractures and osteoporosis by lowering the bone mineral density.
This is why health specialists recommend house cleaning and other forms of physical activity to breast cancer survivors. But, there is an exercise for everyone looking to improve their breast health.
According to research, physically active women are 25 percent less likely to develop breast cancer than women with sedentary lifestyles. Regular workouts are also great for thwarting obesity, lowering insulin and estrogen levels, and boosting immunity. All of these factors contribute to good overall health, including breast health.
Thirty minutes of exercise 5 days a week is enough to biomarkers and substances in the body that can indicate breast cancer risk.
Eat a Healthy and Balanced Diet
Experts believe and suggest that consuming food with a good nutritional value can protect against a host of cancers, including breast cancer in women. Eating a healthy diet is also helpful in minimizing the growth and progression of breast tumors. What else? A nutritious and balanced diet is also essential for maintaining a healthy weight.
If you didn’t already know, fruits, vegetables, and whole grains are cancer-fighting foods. Various studies suggest that eating lots of fruits and veggies can lower a person’s risk of developing estrogen receptor-negative breast tumors.
So make sure to eat at least five servings of fruits and vegetables every day. You can curb breast cancer by adding kale, broccoli, cabbage, etc., to your diet. Additionally, you must also increase your omega-3 intake through fish, walnuts, soybeans, etc. Also, try and steer clear of foods containing refined sugars and fats as these can contribute to weight gain.
Minimize Alcohol Consumption
This may come as a buzz-kill, but alcohol consumption is a huge contributing factor to breast cancer. Women consuming more than one alcoholic drink per day are at an increased risk of developing breast cancer.
Additionally, women diagnosed with breast cancer who drink more than 3 days a week are more likely to experience recurrence. Researchers suggest that a single drink every day increases the relative risk of developing breast cancer by seven percent. The American Cancer Society also suggests considering the amount of alcohol consumption more than its type.
One alcoholic drink is 5 ounces of wine, 1 ½ ounce of hard liquor, and 12 ounces of beer. So, stick to one drink a day only to practice moderate drinking. This way, alcohol will not increase your estrogen levels as much.
Get Your Vitamin D
Taking a balanced diet with healthy, nutritious values is essential to staying healthy, but did you know about the importance of Vitamin D for breast cancer? Women who don’t get adequate exposure to them may be vitamin D deficient, thus being at a greater risk of developing breast cancer.
Various studies and research link low vitamin D levels to a higher risk of breast cancer. Not to mention, breast cancer survivors with low vitamin D levels may also be at a greater risk of recurring symptoms. Research also suggests that high levels of this vitamin can lower breast cancer risks.
The sun is the best source of vitamin D but make sure to wear sunscreen to minimize your risk of skin cancer. Other healthier and safer options include dietary supplements and foods rich in vitamin D. Start including fatty fish, eggs, and milk in your daily diet intake.
Including the practices mentioned above in your daily life can improve your health in many ways, let alone prevent the development and recurrence of breast cancer. Ensure you are not overweight, exercise regularly, eat nutritious food, reduce alcohol intake and increase vitamin D consumption.
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