Breast cancer is one of the most common cancers affecting women worldwide. While some risk factors like genetics and age cannot be changed, adopting a healthy lifestyle can significantly reduce the chances of developing breast cancer.
1. Maintain a Healthy Weight
Obesity, especially after menopause, increases breast cancer risk. Excess fat tissue raises estrogen levels, which can fuel cancer growth. Aim for a balanced diet and regular exercise to maintain a healthy weight.
2. Stay Physically Active
Regular exercise helps regulate hormones and boosts immunity. The American Cancer Society recommends at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous activity (like running) per week.
3. Eat a Nutrient-Rich Diet
A diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent cancer. Include:
- Cruciferous vegetables (broccoli, cauliflower)
- Berries (blueberries, strawberries) – high in antioxidants
- Omega-3 fatty acids (found in fish, flaxseeds)
Limit processed foods, red meat, and sugary drinks.
4. Limit Alcohol Consumption
Alcohol increases estrogen levels and DNA damage in cells. Women should limit intake to one drink per day (or avoid it altogether).
5. Avoid Smoking
Smoking is linked to many cancers, including breast cancer. Quitting smoking improves overall health and reduces cancer risk.
6. Breastfeed If Possible
Breastfeeding for at least a year lowers breast cancer risk by reducing estrogen exposure and promoting healthy cell changes in breast tissue.
7. Be Cautious with Hormone Therapy
Long-term use of hormone replacement therapy (HRT) after menopause may increase breast cancer risk. Consult your doctor for safer alternatives.
8. Get Regular Screenings
Early detection saves lives. Women over 40 should get annual mammograms, while those with a family history may need earlier screening.
9. Know Your Family History
If you have close relatives with breast cancer, genetic testing for BRCA1/BRCA2 mutations may be recommended.
10. Reduce Stress & Sleep Well
Chronic stress weakens immunity, while poor sleep disrupts hormone balance. Practice yoga, meditation, or deep breathing for stress relief and aim for 7-8 hours of sleep nightly.
Expert Cancer Care in Pune – Dr. Ashish Pokharkar
If you or a loved one is concerned about breast cancer risk, consult Dr. Ashish Pokharkar, a leading Oncologist in Pune, Maharashtra. With years of expertise in cancer prevention, diagnosis, and treatment, Dr. Pokharkar provides personalized care using the latest medical advancements.
