Breast cancer is the most common cancer in women, and is the second leading cause of cancer deaths in women, after lung cancer. Knowing the dangers of this disease, women should look for ways to prevent breast cancer.
Breast cancer is indeed very terrible. This disease can be caused by many factors such as heredity, environmental factors, and unhealthy lifestyles. To prevent breast cancer, you should routinely check the condition of your breasts by taking centuries and massaging it. This method is quite effective to detect breast cancer cell growth before reaching an advanced stage. You can also prevent this by the tips described below.
Ways to Prevent Breast Cancer
Not only by massaging the breast, but prevention of breast cancer can also be done in various other ways, such as the following:
1. Exercise at least 30 minutes a day
Exercise has proven beneficial for health, so it is recommended to exercise every day for at least 30 minutes a day. Besides being able to make the body always fit, exercise can also reduce the risk of various cancers, one of which can prevent breast cancer.
Thanks to exercise, fat will not accumulate in the body so that the excess production of the hormone estrogen does not occur. As you know that breast cancer cells that are exposed to estrogen will increase the risk of developing breast cancer. For that, try to exercise at least 30 minutes regularly every day.
2. Stop smoking
For those of you who like to smoke, from now on stop the habit. As we all know that smoking is not good for health.
There are various types of diseases that will lurk if you still smoke often. One of these diseases is breast cancer. Even for those who are not nonsmokers, passive smokers should avoid the smoke that is often found in the public environment.
For you smokers, the right way to prevent breast cancer is to stop smoking completely and also avoid cigarette smoke.
3. Consume fruits and vegetables regularly
There are many nutrients and vitamins stored in fruits and vegetables, so these foods are highly recommended for daily consumption. Fruits and vegetables can make the body stay healthy and fit.
Not only beneficial in losing weight, but both types of food can also prevent breast cancer. For that, from now on multiply to consume fruits and vegetables instead of consuming other unhealthy foods.
4. Consumption of soy products
Based on one extensive study over the past 25 years, soy has been identified as a very healthy food source, because it is rich in protein, healthy fats, vitamins, and minerals, and low in carbohydrates.
Besides being able to prevent breast cancer, soy is also said to reduce bad cholesterol and reduce the risk of heart disease.
In addition to whole soybeans, you can eat soybeans in processed form, such as tofu, tempeh, and soy milk.
5. Food fiber intake
Although research on dietary fiber and its effect on breast cancer is currently inconclusive, several studies have shown that dietary fiber can help prevent disease, one of which prevents breast cancer. Because fiber helps the digestive system and regular disposal of waste, fiber helps the body get rid of toxins and limit the damage.
Eating whole grains and nuts also contains antioxidants, which can help prevent many diseases. Eating more fiber-rich beans, such as lentils, can also prevent breast cancer.
Ida Cancer Center & Joseph Friend recommend 30 to 45 grams of fiber per day.
6. Avoid alcohol
Quitting drinking alcohol is the right way to prevent breast cancer. Research has identified an association between drinking alcohol regularly and an increased risk of breast cancer.
Breastcancer.org reports that alcohol can increase estrogen levels and cause DNA cell damage. Women who drink alcoholic drinks three times per week increase their risk of developing breast cancer by 15 percent. The risk will increase by around 10 percent in women who drink every day.
7. Reduce sugar intake
Researchers at the University of Texas MD Anderson Cancer Center have found that when mice eat foods that contain lots of sugar, these mice are more likely to be at risk of mammary gland tumors, similar to breast cancer in humans. In addition, these tumors are more likely to spread or metastasize.
Although research is still limited to animals, there is no harm in preventing breast cancer by reducing sugar intake. These tips can also prevent an increase in blood sugar or diabetes.
8. Avoid bad fats
Studies show that not all fats are bad for health. then how to distinguish bad fats and good fats?
Good fats you can get from some foods such as vegetables and fruits. Kedia Janis useful food to reduce breast cancer.
While bad fats or also called trans fats we usually find in fried foods, biscuits, donuts, and pastries. As the name suggests, this bad fat has been linked to an increased risk of breast cancer and you should avoid it.
9. Knowing the history of parents
Women who have a family with a history of breast cancer can take special steps to prevent breast cancer, so it is important for you to know your family history.
You may be at high risk of developing breast cancer if you have a mother or sister who has breast or ovarian cancer (especially at an early age) or if you have many family members (including men) who develop breast, ovarian or prostate cancer.
You can seek the help of a doctor or genetic counselor to help you understand your family history.
10. Avoid eating red meat
Although research is ongoing, several studies have found a link between red meat and a greater likelihood of breast cancer, especially if the meat is cooked well done or meat that is relatively dry.
In addition, processed meats and frozen meats tend to be high in fat, salt, and preservatives.
11. Taking medication
Women who have a higher risk of breast cancer may consider taking certain medications to help prevent breast cancer.
This prevention can also be called “chemoprevention.” For breast cancer, this is the use of hormone inhibitors to reduce the risk of cancer. Drugs such as tamoxifen (Soltamox) and raloxifene (Evista), are approved by the US Food and Drug Administration (FDA) to reduce the risk of breast cancer. These drugs are called selective estrogen receptor modulators (SERMs) and not chemotherapy. SERM is a drug that stops estrogen receptors in some tissues and not others.
Both women who have passed menopause and those who have never used tamoxifen. Raloxifene is only approved for women who have experienced menopause. Each drug also has different side effects. Consult with your doctor first about whether you benefit from these drugs.
Aromatase inhibitors (AIs) have also been shown to prevent breast cancer. AIs are a type of treatment blocking hormones that reduce the amount of estrogen in a woman’s body by stopping tissues and organs other than the ovaries from producing estrogen.
The drug can only be used by women who have experienced menopause. However, no AIs have been approved by the FDA to reduce the risk of breast cancer in women who do not have this disease.
While other drugs that are being considered for the prevention of breast cancer include statins, which reduce cholesterol, and metformin (several brand names), drugs commonly used for diabetes.
The next way to prevent breast cancer is surgery or surgery. For women with BRCA1 or BRCA2 genetic mutations, which substantially increase the risk of breast cancer, preventive breast removal can be considered. This procedure is called prophylactic mastectomy, which may reduce the risk of breast cancer by 95%.
Women with these mutations should also consider removing the ovaries and fallopian tubes, called salpingo-oophorectomy prophylaxis.
Such procedures can reduce the risk of developing ovarian cancer, as well as breast cancer, by stopping ovaries that produce estrogen.
Consult with your doctor about possible physical and emotional side effects when considering performing surgical procedures.