Breast Cancer Prevention, A Healthy Lifestyle Matters
Cheryl Mashore LVN, CNWC
Director, Health Education
Breast cancer is the second most common kind of cancer among women (after skin cancer). Men can get breast cancer too, although it’s rare.
The good news is that millions of women are beating breast cancer these days, in part because of increased awareness, early detection and improved treatments.
Risk factors for breast cancer include age, weight, diet, medical history, family history and lifestyle choices.
Lifestyle choices can increase a woman’s risk of developing breast cancer. But you can do things that are good for your health, and can help lower your risk of getting breast cancer.
A Healthy Diet
- What we eat on a daily basis has a very powerful effect on our health and quality of life.
- Eating the right kinds of foods can help you feel better and stay healthy.
- Fruits, vegetables, whole grains, and legumes all have important nutrients and other cancer-fighting substances that strengthen the immune system.
Maintain a Healthy Weight
- A weight gain of 20 pounds or more after the age of 18 may increase your risk.
- Being overweight after menopause increases your risk.
- If overweight, losing weight may lower your risk.
Stay Physically Active
Physical activity not only helps with weight loss or maintenance, but may help lower your risk of breast cancer. This benefit is seen most clearly in women after menopause. Exercise fights obesity and may lower estrogen levels. It also can help boost the immune system so that it can help kill or slow the growth of cancer cells.
To Get Started:
- Before you start an exercise program, see a doctor if you have been inactive for a long time, have a chronic health condition, or are over 40 years old.
- Include moderate physical activity daily — like brisk walking for 30 minutes.
- Do activities that you enjoy – anything that gets you moving!
- If you are already active, keep it up.
Don't Smoke
- Researchers has found an increased breast cancer risk among women who smoke, especially those who start smoking before they have their first child.
- Research also has shown that there may be link between very heavy second-hand smoke exposure and breast cancer risk in postmenopausal women.
Limit Alcohol Intake
Although there is research that shows having a glass of red wine each day reduces your risk of heart disease, many studies have also shown that drinking alcohol increases the risk of breast cancer. The more alcohol you drink, the higher your risk of breast cancer. If you drink alcohol, have less than one drink a day.
Breastfeed - If You Can
- Breastfeeding may help protect against breast cancer.
Routine Health Care
Talk with your health care provider about which screening tests are right for you.
- Clinical breast exam - done by a health care professional in an office or clinic.
- A mammogram - an X-ray of the breast. Mammograms are the best way to find breast cancer early, when it is easier to treat and before it is big enough to feel or cause symptoms.
- Breast self-exams - may be done to check the breasts for lumps or other changes. Doing breast self-exams has not been shown to decrease the chance of dying from breast cancer.
- Because the signs of breast cancer are not the same for everyone, it is important to know how your breasts normally look and feel. If you notice any changes, see your health care provider right away.
High Desert Medical Group offers a variety of classes and workshops that can help you reach your health and nutrition goals. For more information contact us at 661-951-3375 or hdmghealtheducation@hdmg.net.