5 Ways To Boost Breast Health

Exercise and good eating are not only a one-two punch for better health , but this powerful duo also lowers your risk of developing breast cancer. If you have it and are determined to be at risk, exercising regularly and eating a balanced diet will help increase your chances of beating it.

Stephanie Valente (Doctor of Surgery) recommends 5 things to improve your breast health.

1. A healthy weight is important

Although the relationship between breast cancer and obesity is still not well understood, we do know that it is important to maintain a healthy weight in order to lower your risk.

The production of estrogen in fat tissue after menopause is a major factor. In those who have obesity, estrogen-sensitive breast cancer tissues are exposed to more estrogen than in those of a healthy weight. This can encourage the development and progression of breast carcinoma.

A woman whose body mass is 30 (or obese) has a higher risk of developing breast cancer. They are at higher risk of the disease spreading, and more likely to succumb to breast cancer. The risk of breast cancer returning is also higher for obese survivors.

2. As a preventative measure, exercise

Women who are physically active are 25% less likely to develop breast cancer than those who are sedentary. Research shows that regular exercise can help prevent breast cancer by boosting immune function, warding off obesity and lowering levels of estrogen and insulin.

Exercise can help you lose weight and improve your bone mass. This is especially important for those who have had to undergo chemotherapy or endocrine therapy. This medication can lead to lower bone mineral density which may increase the likelihood of bone fractures and osteoporosis.

There are many activities that can be done every day, such as cleaning the house or programs for people with cancer.

Dr. Valente says that 30 minutes per day, and four to five days per week are enough to get started. While walking is the easiest form of exercise to keep up with, it is important that you listen to what your body needs.

Exercise is a good way to combat breast cancer.

3. Drink plenty of water and have a balanced, healthy diet

Your daily recommended intake of vegetables and fruits should be at least 5-8 servings. Broccoli, cabbage, kale and watermelon are all cancer-fighting food options. Omega-3 fatty acid, found in pumpkin seeds, walnuts, soybeans, soya and fish, is important. Avoid refined sugars, fats, and other sweeteners. They are notorious for increasing the risk of breast cancer.

Dr. Valente advises that it is important to keep hydrated. A water bottle is a must and you should aim to drink 2-3 liters per day.

Learn how to read food labels when shopping at the supermarket. Consider how many calories are in a can or package of food, and make sure you look at the portion size. By doing this, you can limit your consumption of unhealthy foods.

A good diet can protect you from a variety of cancers including breast cancer.

Dr. Valente says that a healthy diet and regular exercise can be helpful in maintaining healthy weight. Talk to your physician or dietitian for help to get started.

4. Keep alcohol intake to just one per day

Women who drink more than one alcoholic beverage per day - even just two drinks - are at an increased risk of developing breast cancer. You are at greater risk of having breast cancer recur if you drink three to five drinks per week.

The American Cancer Society says that it is not important to choose the kind of alcohol you drink, but the quantity of alcohol. An alcoholic drink includes 12 ounces beer, five ounces wine, and one half ounce of hard liquor.

5. Vitamin D is a key vitamin.

Women with low levels of vitamin D may run a greater risk of developing breast cancer, and breast cancer survivors with low vitamin D levels may have a greater risk of disease recurrence. Studies also suggest that higher levels of vitamin D are associated with better rates for breast cancer survivorship.

The best source of vitamin D is from the sun, so women who don't get a lot of daily sun exposure can be deficient in vitamin D. However, if you're in the sun frequently, don't forget to apply sunscreen to lower your risk of skin cancer.

Get your vitamin D levels checked. Your doctor may recommend a vitamin D3 supplement if you have low levels.

Dr. Valente says, "Your health is your responsibility." By making these 5 healthy habits a part of your daily life, you can not only prevent breast cancer but other forms of cancers. Additionally, it will allow for more energy and lower stress. This will also help with mood improvement.