October is Breast Cancer Awareness Month. Advocates are joining their hands in spreading more helpful information especially on reducing the risk of breast cancer.
In the USA, breast cancer incidence is the highest in the world, at 128.6 cases per 100,000 Caucasian women, and 112.6 per 100,000 African Americans. Breast cancer rates have increased and it is believed that nutritional and lifestyle factors, such as excessive alcohol consumption, diets high in fat, diets low in fiber, and obesity play a part in breast cancer risk, although no clear connection has been compellingly demonstrated.
Breast cancer prevention starts with healthy habits. Understand what you can do to prevent breast cancer. Here are some tips to reduce your risk of breast cancer:
1. Control your body weight. Do regular physical exercise, and choose healthy foods, such as fruits and vegetables, whole grains, nuts, and dairy products low in fat. For women, a health body mass index (BMI) ranges from 18.5 to 25. Even though BMI is a helpful tool to assess body status, it is not the only indicator. BMI can be calculated by using your weight in kilograms (kg) and height in meters (m), with the formula BMI = weight/height.
2. Eat more fruits and vegetables. These are fiber-rich. Eat legumes, soya, and beans too. These are rich in isoflavones. Both fiber and isoflavones have been linked to a reduced risk of developing the disease. Try to eat at least 5 portions daily.
3. Lower your intake of saturated fats. Avoid eating saturated fats (from animal products). Replace them instead with polysaturated and monounsaturated fats that are ‘good fats’ found in salmon, nuts, olive oil and avocados.
4. Reduce salt and sugar intake. Stay clear of foods that are picked, cured or processed, and don’t add extra salt to your meal. Avoid consuming cakes, pastries, and biscuits as they contain refined sugars.
5. Watch your alcohol consumption. Previous studies have shown that women who consume too much alcohol regularly have a higher risk of developing breast cancer. Stick to the recommended daily intake of 2-3 units per day, or 14 units per week. One unit is the same to ½ a standard glass of wine (175ml).
6. Breastfeed your child. Breastfeeding may also play a role in breast cancer prevention. The longer you breastfeed, the greater the protective effect.
7. Avoid exposure to environmental pollution. While further studies are needed, some research suggests a link between breast cancer and exposure to the polycyclic aromatic hydrocarbons found in vehicle exhaust and air pollution.
8. Don’t miss regular breast cancer screenings such as mammogram and MRI. Women at higher risk may benefit from earlier or more frequent screening. Women with one or more first-degree relatives (mother, sister, or daughter) with premenopausal breast cancer often begin screening at an earlier age, perhaps at an age 10 years younger than the age when the relative was diagnosed with breast cancer.