Breast cancer consistently ranks as one of the leading causes of death for women. According to the World Health Organization, breast cancer impacts around 2.1 million women each year, making it the most commonly diagnosed cancer among women worldwide. However, even if breast cancer is in your future, there are steps you can take to improve your odds against the disease.
Controlling Your Weight
The first crucial step in the battle against breast cancer is managing your weight and keeping it within normal limits. Studies have shown that being overweight or obese can negatively impact your chances of surviving breast cancer. According to the American Cancer Society, excess body fat raises your risk of developing a host of other illnesses, including several types of cancer.
Maintaining a healthy weight involves a combination of regular exercise, a balanced diet, and sleep hygiene. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week to maintain a healthy weight. Moreover, pay attention to portion sizes and eat a variety of fruits, vegetables, lean proteins, and whole grains. Finally, create a sleep routine with a consistent sleep schedule and a comfortable sleep environment to support your weight management goals.
Eating a Nutrient-Dense Diet
The second weapon against breast cancer is adopting a nutrient-dense diet – a diet that includes plenty of fruits, vegetables, and whole grains, while avoiding processed foods and refined sugar. According to the National Cancer Institute, evidence suggests a connection between specific dietary components and reduced cancer risk, namely:
- Fruits and vegetables: These contain vitamins, minerals, and antioxidants that help reduce the risk of cancer. Aim for at least 5 servings per day.
- Whole grains: These provide essential nutrients, including fiber, which may influence cancer risk. Replace refined grains with whole grains wherever possible.
- Saturated fats: Limit saturated fat intake by choosing lean meats, low-fat dairy products, and unsaturated fats from plant sources.
- Alcohol: Moderate alcohol consumption has been linked to breast cancer. The American Cancer Society recommends no more than one drink per day for women.
Preventing Type 2 Diabetes
Another key factor in reducing your breast cancer risk is preventing the development of type 2 diabetes. A critical aspect of diabetes prevention is regular blood sugar monitoring. High blood sugar levels can worsen cancer, as researcher Caterina Fontanella, MD, of Udine University explains, “We think that hyperinsulinemia – where there are increased levels of insulin circulating in the blood – may encourage the growth of tumor cells by providing them with large amounts of glucose. We, therefore, believe that strict control of blood sugar levels is essential to the successful treatment of breast cancer.”
To prevent type 2 diabetes, practice the following lifestyle changes:
- Maintain a balanced diet high in fiber and low in sugar.
- Prioritize physical activity – aim for at least 30 minutes of moderate exercise every day.
- Monitor your blood sugar levels regularly if you’re at risk for diabetes.
- Manage stress through mindfulness techniques, such as deep breathing exercises, meditation, or yoga.
In Summary
While it may seem overwhelming to tackle breast cancer prevention, by controlling your weight, eating a nutrient-dense diet, and preventing type 2 diabetes, you can significantly improve your odds against the disease. Keep in mind that good health is not one-size-fits-all – consult your healthcare provider to develop a personalized plan that works best for you to prevent breast cancer and promote overall well-being.
