10 Easy Lifestyle Changes You Can Make to Prevent Breast Cancer
It’s important that we recognize breast cancer as not just another health issue to read up about in October, but a critical disease that women should be aware of and proactive about throughout the entire year.
In fact, did you know that only 20 percent of all cases of breast cancer are caused by the genetic mutation known as BRCA? That means that in all the other cases, although all of the reasons for it have still not been identified, are due to simple lifestyle choices that impact the risk of developing it.
By paying attention to the following tips, you can prevent breast cancer while lowering the risk of developing countless other diseases as well.
- Don’t smoke.
- Aim to get 5 hours of exercise a week, or, as some experts say, 2.5 hours of high impact exercise.
- Drink three cups of green tea, a tea rich in antioxidants each day.
- Although this might be difficult, limit the amount of meat you eat, including red meat, chicken turkey and even fish. Also limit dairy (milk, butter and cheese) and eggs.
- Going off of the above, mind the amount of fat in the foods you eat. Fat cells produce estrogen, which fuels 80% of all breast cancers.
- Make sure you talk to your doctor and check if you are at your ideal weight.
- Stick to a plant-based diet. The richer the diet is in fruits, vegetables, and whole grains, the more nutrients can get into the bloodstream and fight inflammation that leads to terrible diseases like cancer. Things to look for include broccoli, berries, legumes, leafy greens, lentils, and healthy fats like avocado, nuts and seeds, like flaxseeds.
- Be mindful of your surroundings and make sure you wash your hands frequently to avoid the spread of harmful germs. Also, to prevent breast cancer, try to make the transition from using plastics.
- Take moments each and every day to de-stress and relax. Do something you enjoy and connect with positive people and the ones you love.
- Finally, if you are undergoing menopause and used to use birth control or other hormones, try not to take any more to avoid releasing excess estrogen into your body. Instead, exercise, use acupuncture and ask your doctor about other natural remedies to help alleviate the side effects.