Breast cancer remains a significant health concern for women worldwide, but proactive lifestyle choices can contribute significantly to reducing the risk of developing this disease. Dr. Karishma Kirti, Consultant Breast Specialist and Oncoplastic Surgeon, emphasizes the importance of informed lifestyle strategies for women aiming to minimize the likelihood of breast cancer. In this comprehensive guide, we explore various measures recommended by Dr. Kirti to empower women in their journey towards breast cancer prevention.
1. Healthy Weight Management:
Maintaining a healthy weight emerges as a cornerstone in preventing breast cancer. Excessive body fat, particularly around the abdomen, can lead to elevated estrogen levels, stimulating hormone-responsive cells associated with breast cancer growth. Adopting regular exercise routines and incorporating wholesome diets rich in fruits, vegetables, whole grains, and lean proteins can contribute to maintaining a healthy weight, thereby reducing the risk of breast cancer.
2. Regular Exercising:
Numerous studies underscore the role of physical activity in both overall health and breast cancer prevention. Research suggests that regular exercise can potentially decrease the risk of developing breast cancer by 10 to 25 percent. Engaging in moderate-intensity aerobic activities, such as brisk walking, for at least 150 minutes a week or vigorous-intensity activities, like jogging, for at least 75 minutes a week, proves beneficial. The key lies in finding enjoyable physical activities, be it walking, cycling, swimming, or yoga, to incorporate into daily life for maximum preventive benefits.
3. Complete Nutrition:
A wholesome diet becomes a powerful ally in the battle against breast cancer. Incorporating a variety of colorful fruits and vegetables provides essential antioxidants and phytochemicals, protecting cells from damage. Limiting processed foods, red meat, and sugary beverages is advisable, as they may contribute to an increased risk of breast cancer. Opting for whole foods rich in protein becomes a wise nutritional choice.
4. Alcohol Restriction:
While the occasional glass of wine may be enjoyed, regular and excessive alcohol consumption raises the risk of breast cancer. Practicing mindful drinking and limiting alcohol intake to a maximum of three drinks per week can be a proactive step in reducing a known causative factor linked to breast cancer.
5. Advantages of Breastfeeding:
Breastfeeding not only offers multiple benefits for mothers but also plays a role in lowering the risk of breast cancer. Studies indicate that breastfeeding for over six months up to two years can significantly decrease the probability of developing breast cancer, especially in premenopausal women. Choosing to breastfeed becomes a positive step towards promoting both the child’s well-being and protecting the mother from breast cancer.
In conclusion, embracing small lifestyle changes today can pave the way for significant strides in breast cancer prevention tomorrow.
