US About one in eight women in the U.S. will develop breast cancer in her lifetime, making breast cancer one of the most common diseases affecting women in America. While about 5-10 percent of breast cancer cases in the US are related to inherited gene mutations, the majority of cases are linked to other factors – including lifestyle.
Here are some ways to incorporate healthy habits, which can also reduce your risk of developing breast cancer:
1. Maintain a Healthy Weight
Gaining weight as an adult increases your risk of breast cancer. According to a large study, women who gain 20 pounds after age 18 have a 15 percent higher risk than women who gain or lose weight. People who gain 55 pounds or more increase their risk by 45 percent. Therefore, maintaining a healthy weight is important.
Being overweight or obese after menopause can increase a woman's risk of breast cancer by 20-60 percent. This is because fat cells make estrogen after menopause, and higher levels of estrogen are associated with a higher risk of breast cancer after menopause.
2. Be Active
Women who do regular physical activity have a 10-20 percent lower risk of breast cancer than women who don't. Fortunately, you don't need an intense exercise routine to reap the benefits. An activity equivalent to walking 30 minutes a day can reduce your risk. So, lace-up your athletic shoes and move on!
3. Limit Alcohol Intake
One study found that women who drank 2-3 alcoholic drinks per day had a 20 percent higher risk of breast cancer than women who did not drink alcohol. Women should consume less than 1 drink a day and men less than 2 drinks a day.
4. Eat Fruits and Vegetables
Studies show that eating fruits and vegetables may reduce the risk of some breast cancers. It is recommended to eat produce high in carotenoids, a natural orange-red food pigment found in melons, carrots, sweet potatoes and squash. Studies show that women who have higher levels of carotenoids in their blood have a lower risk of breast cancer. In general, fruits and vegetables are the best sources of carotenoids (rather than supplements) because supplements may have some health risks.
5. Limit Saturated Fat and Trans Fat
The type of fat we eat may play a role in breast cancer risk. A study of nearly 320,000 European women pointed to a modest association between breast cancer incidence and high intake of saturated fat, which is abundant in foods such as red meat and full-fat dairy. Trans fats, often found in cooked snacks and other processed foods, may also increase the risk of breast cancer. While dietary fats undergo further study, consider choosing healthy unsaturated fats found in foods such as nuts, seeds, olive and canola oils, avocados and fatty fish.
6. Don't Smoke
Tobacco smoke contains at least 250 harmful chemicals, of which at least 69 are known to cause cancer. Women who shed more tears may have a slightly higher risk of breast cancer. If you smoke, there are health benefits to quitting at any age. Stopping or not starting over is one of the best things you can do.
7. Breastfeed, If You Can
Breastfeeding brings many positive benefits to women throughout their lives. In addition to reducing the risk of breast cancer, especially in premenopausal women, studies show that it reduces the risk of type 2 diabetes and ovarian cancer.
8. Limit Hormones
Menopausal hormone therapy (MHT) is approved for the short-term relief of menopausal symptoms. But women who take estrogen plus progestin to relieve these symptoms have an increased risk of developing breast cancer and dying from it. Fortunately, when they stop MHT, their risk begins to drop, returning to normal levels within 5-10 years. If you're considering MHT, talk to your doctor about the risks and benefits.
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