Exercising and eating well are not only a double whammy for better health, but this powerful duo also lowers your risk of developing breast cancer or, if you’ve been diagnosed with it, exercise and eating healthy can increase your chances of beating the disease. ..
According to the website clevelandclinic Surgical breast oncologist Stephanie Valente recommends five things you can do to promote healthy breasts::
1. Maintain a healthy weight
The relationship between obesity and breast cancer is not fully understood, but we know that maintaining a healthy weight is important to lower your risk..
Estrogen production in adipose tissue after menopause is a major factor for obese people. Estrogen-sensitive breast cancer tissue is exposed to more estrogen than those of a healthy weight. This can stimulate growth and the progression of breast cancer..
Women with a higher BMI tend to (BMI) Women with a BMI of 30 or more (who are obese) have a higher risk of more advanced disease at the time of their breast cancer diagnosis than women with a BMI of less than 25 These people are also more likely to have spread the disease and are more likely to die from breast cancer Breast cancer survivors who Obese people are at higher risk of disease recurrence.
2. Activity as a precautionary measure
Physically active women are 25% less likely to develop breast cancer than women who are not physically active. Research shows that regular exercise can help prevent breast cancer by boosting immune function, preventing obesity, and lowering estrogen and insulin levels..
In addition to helping you maintain your weight, exercise can also improve bone mass, a critical issue for breast cancer survivors who have undergone chemotherapy and hormone therapy. These drugs are linked to lower bone mineral density , which increases the risk of osteoporosis and bone fractures. .
Whether you’re trying to prevent breast cancer, fighting breast cancer, or have survived breast cancer, exercise can help.
3. Stay hydrated and eat a healthy, balanced diet
Fill your plate with at least five to eight servings of fruits and vegetables every day. Additionally, broccoli, cabbage, kale, melon, and whole grains are cancer-fighting foods. It’s important to increase your intake of omega-3 fatty acids, which are found in nuts, fish, soy and pumpkin seeds. Stay away from refined sugars and fats as they are not only known to make your waistline fatter, but as you gain weight your risk of breast cancer also increases..
Learn to read food labels while you’re grocery shopping. Keep in mind the number of calories in a canned or packaged food and always look at the serving size. This way, you can limit your intake of foods that are bad for you..
Good nutrition is thought to help protect against a range of cancers, including breast cancer, and may slow or prevent disease progression or recurrence..
Creating a healthy meal plan and exercising frequently can help you maintain a healthy weight. Talk to your doctor or dietitian to help you get started on the right foot..
4. Take vitamins, especially vitamin D
Women with low vitamin D levels may have a higher risk of developing breast cancer, and breast cancer survivors with low vitamin D levels may have a higher risk of disease recurrence. also suggests that higher vitamin D levels are associated with better breast cancer survival rates.
The best source of vitamin D is the sun, so women who don’t get much sun exposure may be vitamin D deficient. Reduce the risk of skin cancer.
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