As a local family physician passionate about promoting health and managing disease through a balanced lifestyle, I understand that small consistent choices can impact your overall health. I’m doing it. In honor of October Breast Cancer Awareness Month, we’d like to share 10 practical tips to reduce your risk of breast cancer. Prevention through lifestyle changes can help. These recommendations are designed to help you make informed, healthy choices every day.
Maintain a healthy weight: Being overweight or obese is associated with an increased risk of breast cancer, especially after menopause. Excess adipose tissue can increase estrogen levels, which can contribute to the development of breast cancer. A healthy weight not only reduces your risk of cancer, but also promotes overall health, increases energy, and supports longevity. To maintain a healthy weight: Eliminate snacking: Limiting yourself to three balanced meals a day helps you control your calorie intake, prevents binge eating, and helps you become more conscious and nutritious. Helps encourage certain diets. Limit added sugar: Excess sugar can cause weight gain and inflammation, and is associated with cancer risk. Limit added sugar to once a week, avoid sugary drinks, and consider sugar-free drinks instead of coffee or tea. Limit refined grains and starchy vegetables: Foods like flour tortillas, white bread, white rice, and potatoes can quickly raise blood sugar levels, contribute to weight gain, and increase your risk of cancer. Try whole grains like quinoa and barley to increase your fiber intake and stabilize your blood sugar levels. Be physically active: Staying active is essential to maintaining a healthy weight and regulating your hormones. Research shows that physically active women have a lower risk of breast cancer. Aim to walk at least 10,000 steps each day by making small changes like parking further away from work and taking the stairs instead of the elevator. A long weekend hike or bike ride will improve your fitness and mental clarity. Additionally, incorporate two strength training sessions each week to support muscle health. Strength training includes bodyweight routines, free weights, yoga, Pilates, and more, each of which can build muscle, improve bone density, and boost metabolic health. Eat lots of fruits and vegetables: Filling half your plate with colorful fruits and vegetables will provide you with essential cancer-fighting vitamins, fiber, and antioxidants. These foods are rich in phytonutrients and other compounds with potentially cancer-fighting properties. For example, berries are rich in antioxidants, leafy greens support cellular health, and cruciferous vegetables such as broccoli and kale can help inactivate carcinogens in the body. Contains helpful glucosinolates. Be sure to include a variety of produce in your daily diet for maximum benefit. Limit processed and red meat: Research suggests a link between high intakes of processed meat (such as bacon, sausage, and deli meat) and red meat and an increased risk of breast cancer. These meats often contain preservatives, nitrates, and other additives that are harmful to the cells. Instead, choose lean proteins like chicken, fish, and plant-based options like beans, lentils, and tofu. These alternatives provide high-quality protein without the potential carcinogens associated with processed meat. Limit ultra-processed foods: Ultra-processed foods, such as packaged snacks, fast foods, sodas, and processed desserts, are high in unhealthy fats, sugars, and preservatives that can contribute to cancer risk. It is often included at levels. Some of these ingredients, such as trans fats and artificial sweeteners, can promote inflammation and cell damage. Choosing whole foods and minimally processed foods not only benefits breast health, but also supports gut health, metabolic function, and immune response. Limit alcohol intake: Alcohol intake is a known risk factor for breast cancer because it can increase estrogen levels and cause DNA damage in cells. To reduce your risk of breast cancer, it is recommended that you limit your alcohol intake to no more than one drink per day. If you enjoy a drink every now and then, choose low-alcohol options and alternate with non-alcoholic drinks like sparkling water or herbal teas to stay hydrated and minimize your intake. Avoid smoking: Smoking is associated with various cancers, including breast cancer. If you’re trying to quit smoking, remember that there are effective medications and nicotine replacement products that can double or even triple your chances of success. Talking to your health care provider can help you find the best strategy for you, including medications, nicotine patches, and other support options. A smoke-free lifestyle improves lung function, reduces inflammation, and improves overall health. Marginal Hormone Replacement Therapy (HRT): Combination HRT, which includes both estrogen and progesterone, is associated with an increased risk of breast cancer, but very small (most studies show less than 3 in 1,000). ). If you need HRT, talk to your doctor about the lowest effective dose for the shortest possible time. Non-hormonal options for managing menopausal symptoms, such as certain lifestyle adjustments and non-hormonal medications, can be effective alternatives to HRT and may minimize the risk of breast cancer. Manage stress: Chronic stress can affect the body in many ways and can increase cancer risk by weakening the immune system and promoting inflammation. Developing regular habits to manage stress can have a positive impact on your health. For example, I use the Calm app to do a quick 10-minute meditation in the morning to set a calm tone for the day. Journaling for 15 minutes every day can also help you release your thoughts and emotions and reduce mental clutter. Plus, a short 12-minute yoga routine with the Down Dog app provides an extra layer of relaxation, supporting flexibility, muscle tone, and mental peace. Get regular screenings: Regular screenings, such as mammograms, can help detect breast cancer early and increase the chances of successful treatment. Follow screening guidelines based on age, personal risk factors, and family history. Early detection saves lives, so be sure to schedule regular checkups as recommended by your health care provider.
Dr. Nicholas Cohen is a board-certified family physician with Tahoe Forest Health System. To schedule a visit with a Tahoe Forest primary care provider, call (530) 582-6205.
