There are many factors now-a-days that put women at risk of breast cancer. Since only 5 to 10 percent of breast cancer cases can be attributed to genetic causes. This is why you need to be aware of the risks and ways to lower it because they are under your control. If you have no family history of the disease, there is a possibility of keeping the risk at its minimum. If you have been diagnosed or have the disease in its advanced stage, you can still do a lot to bring down the risk of the cancer’s return and slowing its rate of growth down.
Follow the tips given below to bring down the risk of breast cancer
- Control your body’s weight – Exercising regularly and having healthy foods such as wholegrain cereals, fruits, vegetables, nuts and low fat dairy products. Make sure your BMI is between 18.5 and 25, the normal range. BMI index is a good indicator of your healthy weight but it is not the only one.
- Go vegetarian – Have more of fruits and vegetables, particularly the fibrous ones. Isoflames from legumes, soya and beans also help to reduce the risk of developing the disease. Having five portions of fruits and vegetables daily would bring down your risk a lot.
- Take lesser salt and sugar – Processed and pickled food need to be especially avoided if you want a reduced risk of breast cancer. Do not add extra salt to your food and stay away from cakes, pastries and biscuits as much as possible because they are full of refined sugar.
- Lower the intake of saturated fats – Saturated fats are those which are extracted from animals. You would do well to replace them with monosaturated fats that are healthy. Olive oils, nuts and avocados are a good source of these.
- Stop Drinking – Become a teetotaller if you can. If that is too difficult for you, moderate your consumption as much as possible. Stick to the recommended intake of 14 units per week, in which a unit is half of a standard glass wine, about 175 ml.
- Vitamin D – Including adequate amount of vitamin D in your diet to lower breast cancer risk.
Follow these advices and do not miss your breast cancer screenings as early diagnosis of the condition is essential for prompt treatment.