New Delhi: Breast cancer continues to pose a significant health challenge for women worldwide, but adopting specific lifestyle habits can mitigate the risk substantially. While genetics play a role, adopting a proactive approach to health can make a substantial difference. Here are key lifestyle habits that can help reduce the risk of breast cancer. Regular excercise Regular exercise plays a pivotal role in lowering breast cancer risk by maintaining a healthy weight, regulating hormone levels, and enhancing immune function. At least 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly, such as brisk walking, cycling, or swimming, which can reduce the risk by 10-20 percent.Balanced dietA balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients and antioxidants crucial for overall health. It is advisable to have two-thirds of the plate with plant-based foods and the rest with lean proteins like poultry or fish, aiming for over five cups of fruits and vegetables daily. High-fiber foods such as whole grains and beans are associated with lower breast cancer risk.Limiting alcohol Limiting alcohol intake is critical, as excessive consumption increases breast cancer risk by 20 percent. It is advisable to avoid having not more than one drink per day to minimize this risk. Quitting smoking Similarly, quitting smoking can significantly lower breast cancer risk, especially among premenopausal women, due to its carcinogenic effects.Maintaining healthy weight Maintaining a healthy weight through adulthood and avoiding obesity, particularly postmenopausal, is crucial as excess fat tissue raises estrogen levels linked to breast cancer development. Breastfeeding Breastfeeding also reduces risk by delaying menstrual periods and shedding breast tissue, removing cells with DNA damage.Regular breast self-examinationsThe importance of regular breast self-examinations and adhering to mammogram screenings per guidelines for early detection. Identifying changes such as lumps, size alterations, nipple discharge, or skin changes promptly is vital for effective treatment.By adopting these lifestyle habits, women can empower themselves against breast cancer, enhancing overall health and well-being.
