Closer is here to help you take charge of your health by sharing actionable tips to lower your risk of breast cancer. Let’s dive into some practical advice that can make a difference in your life.
Why Maintaining a Healthy Weight Matters
Staying at a healthy weight is one of the most important steps you can take to protect yourself against breast cancer, especially after menopause. Experts at Cedars-Sinai Medical Center in Los Angeles explain that when the ovaries stop producing estrogen during menopause, fat cells pick up the slack. The more fat tissue you carry, the more estrogen your body produces. And unfortunately, higher estrogen levels can create an environment where breast cancer thrives. So, keeping your weight in check isn't just about how you look—it’s about staying strong and healthy.
Exercise: Your Secret Weapon Against Breast Cancer
Dr. Therese Bevers, the medical director of the Cancer Prevention Center at MD Anderson in Texas, emphasizes the power of regular exercise. Even if you don’t lose weight, staying active can significantly lower your breast cancer risk by helping regulate estrogen levels. Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Whether it’s biking, swimming, or dancing, find something you love and stick with it. Think of it as a gift to yourself—and your future.
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Nutrition: Fueling Your Body for Health
What you eat plays a crucial role in reducing your risk of breast cancer. The Breast Cancer Research Foundation recommends cutting back on red and processed meats like beef and bacon. Instead, embrace the Mediterranean diet, which is rich in vegetables, fruits, whole grains, and healthy fats. These foods are packed with fiber, antioxidants, and other nutrients that may help fend off breast cancer. Think of it as feeding your body the tools it needs to stay strong and resilient.
Alcohol: Know the Risks
Drinking alcohol has been directly linked to an increased risk of breast cancer, according to the American Cancer Society. The more you drink, the higher your risk. For example, women who have one drink a day face a slightly higher risk (about 7 to 10 percent) compared to those who abstain. And if you’re having two to three drinks daily, your risk jumps by 20 percent. If you enjoy a glass of wine or a cocktail now and then, consider cutting back—or cutting it out altogether. Your body will thank you.
Stress Management: It’s More Important Than You Think
Chronic stress isn’t just bad for your mental health—it can also impact your physical well-being. The Keep a Breast Foundation warns that long-term stress can increase blood flow to tumors, boost hormones that encourage tumor growth, and keep your body in a constant state of inflammation. But here’s the good news: there are simple ways to manage stress. Make sure you’re getting enough sleep, try meditation or deep breathing exercises, and spend time with loved ones. Taking care of your mind is just as important as taking care of your body.
