These lifestyle changes can reduce your risk

Breast Cancer Awareness Month is an annual campaign held in October to raise awareness about breast cancer, promote early detection, and support people affected by breast cancer. It aims to educate people about risk factors, the importance of regular screenings such as mammograms, and how lifestyle choices can affect breast cancer risk. This week encourages community participation in fundraising, events, and educational activities to advance research and improve outcomes for breast cancer patients. This month, we’ll help you understand how lifestyle changes can help lower your risk of breast cancer.

10 lifestyle changes that can reduce your risk of breast cancer

1. Maintain a healthy weight

Excess body fat, especially after menopause, increases the risk of breast cancer. Managing your weight through a balanced diet and regular exercise will help stabilize your hormone levels and reduce your risk.

2. Exercise regularly

Physical activity reduces estrogen and insulin levels associated with breast cancer. To lower your risk, aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise each week.

3. Limit alcohol intake

Consuming alcohol can increase estrogen levels, which can damage your DNA and increase your chances of breast cancer. Limiting alcohol to no more than one drink a day can significantly lower this risk.

4. Quit smoking

Smoking is associated with various cancers, including breast cancer. Quitting smoking not only reduces your risk of developing breast cancer, but also improves the overall health of your lungs and heart.

5. Eat nutritious meals

Eating a variety of fruits, vegetables, whole grains, and lean proteins can support your immune system and reduce your risk of cancer. Focus on foods rich in antioxidants, fiber, and healthy fats like omega-3.

6. Breastfeed if possible

Breastfeeding for several months reduces the risk of breast cancer, especially for women who have breastfed for more than a year. It helps regulate hormone levels and has a protective effect on both mother and baby.

7. Avoid hormone replacement therapy (HRT)

Long-term use of combined estrogen and progesterone hormone replacement therapy increases the risk of breast cancer. If HRT is required, it should be used in the lowest doses and for the shortest possible duration.

8. Limit exposure to radiation

Certain medical imaging procedures, such as CT scans, expose your body to radiation, which can increase your risk of breast cancer over time. Only undergo these procedures if medically necessary and seek alternatives if possible.

9. Be aware of environmental toxins

Avoiding exposure to certain chemicals, such as those found in some cosmetics, plastics, and pesticides, may reduce your risk of breast cancer. To minimize exposure to toxins, choose natural, organic products and avoid using plastic containers for hot foods.

10. Get tested regularly

Early detection is the key to successful treatment of breast cancer. Regular mammograms and self-breast exams can help detect abnormalities early. Ask your doctor about when to start screening, especially if you have a family history of breast cancer.

Add these lifestyle changes to your daily routine today to reduce your risk of breast cancer.

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.