Breast cancer continues to be a major public health concern, affecting millions of women around the world each year. Despite advancements in treatment and early detection, the importance of prevention cannot be overstated. While some risk factors—like genetics—are beyond control, many are influenced by the choices we make in our daily lives.
It is crucial for women to adopt healthier habits and to stay aware of the subtle yet powerful steps they can take to safeguard their well-being. One often overlooked area of prevention lies in behaviours connected to childbirth and early motherhood, particularly breastfeeding.
Breastfeed for a Minimum of 6 Months
Breastfeeding, Dr Meghal Sanghavi, Wockhardt Hospitals, Mumbai Central, says, is one of the most vital and most commonly neglected methods for decreasing the risk of breast cancer. Physicians highly recommend breastfeeding the baby for at least six months, if feasible.
“Breastfeeding not only nurtures the health and immunity of the baby but also guards the mother by decreasing her lifetime risk of exposure to certain hormones associated with breast cancer,” she says, adding that it keeps breast tissue healthy and prompts cells to grow normally. This simple, natural process is beneficial for both mother and baby in the long term.
Here are four other key things that can minimise the risk of breast cancer, according to Dr Sanghavi.
Remain Active and Keep Moving
Regular exercise is among the strongest tools to lower breast cancer risk. You don't need to run marathons or spend hours at the gym. Brisk walking for just 30 minutes a day can make a difference. Exercise keeps you at a healthy weight and also aids hormone balance, both of which are factors in breast cancer. Exercise promotes overall well-being, lifts mood, and gives the immune system, your body's own protection, a boost.
Follow a Healthy, Balanced Diet
What you eat daily counts. A diet filled with fruits, vegetables, whole grains, and lean protein can help your body in numerous ways. Physicians commonly advise individuals to reduce the amount of processed foods, sweets, and red meat. Foods such as berries, broccoli, salmon, and walnuts are particularly noted for their health-promoting properties. Following this type of diet can lead to weight management and inflammation reduction, both of which are associated with reduced cancer risk.
Restrict Alcohol Consumption
Most individuals do not know that drinking alcohol, even in small quantities, can enhance the risk of breast cancer. Physicians tend to recommend drinking alcohol no more than one serving per day or abstaining altogether if one can. This is because alcohol may interfere with hormone levels and cause cell damage, which, in the long run, might result in cancer. Replacing alcohol with water, herbal tea, or freshly squeezed juice is a good way to start becoming healthier.
Understand Your Risk and Avoid Harmful Substances
It is important to be aware of your medical history since if there has been a history of breast or ovarian cancer in your family, it can increase your risk. Early detection by regular scans like mammograms and sometimes genetic scanning must be performed for those over 40 or those with a family history. Equally important is the avoidance of carcinogenic exposures and habits. Secondhand smoking and smoking significantly raise the risk of cancer, and other chemicals found in plastic, cosmetics, and cleaning products also have a link with breast cancer. Employ natural, non-toxic substances and minimise exposure to the environment's toxins whenever feasible.
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