6 Ways to Prevent Breast Cancer: The Easiest, Most Natural Ways

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According to the American Cancer Society, more than 232,000 women are expected to be diagnosed with breast cancer in the United States this year. Furthermore, it is estimated that one in six women will develop breast cancer during their lifetime. In light of these statistics and the vast number of individuals affected by breast cancer, we must learn as much as we can about preventing the disease. To that end, there are many simple things you can do to reduce your risk of developing breast cancer. Although no single method alone will protect you from developing breast-related malignancies (e.g., if you have a history of a strong family history of breast or ovarian cancers), implementing a combination of strategies is more likely to yield positive results than not. Below we outline some easy methods for preventing breast cancer that you can start implementing today.

Reduce your exposure to toxins

Some toxins are known carcinogens, meaning they can cause cancer, while other substances may be precursors to carcinogenic substances. For example, benzene, a naturally occurring hydrocarbon found in crude oil and gasoline, is a known carcinogen. Additionally, many pesticides and herbicides used in agriculture have been shown to cause or contribute to cancer. Cigarette smoke, asbestos, and alcohol are additional examples of substances that increase the risk of breast cancer. While many of these toxins can be avoided by simply choosing to live a healthy lifestyle, other sources of toxins are unavoidable. For instance, most people are exposed to low levels of chemicals that are naturally present in the environment. Air pollution and radiation are also unavoidable sources of toxins.

Exercise regularly

Regular exercise is one of the easiest and most effective ways to reduce your risk of breast cancer. This is true for both pre-and post-menopausal women alike. For premenopausal women, exercise can improve hormone levels, particularly estrogen, and reduce abnormal cell growth. Estrogen plays an important role in developing breast cancer, and many scientists believe that abnormal estrogen levels are a significant risk factor for the disease. For postmenopausal women, exercise has been shown to reduce the risk of breast cancer by up to 50%. This is due to an increase in the level of estrogen receptor-binding globulin (ERBG), a protein that binds to estrogen and causes it to be metabolized and excreted from the body. Consequently, the risk of breast cancer decreases as the amount of estrogen in the body decreases.

Eat a healthy diet

The foods you eat have a direct impact on your body’s ability to prevent cancer. For instance, research indicates that women who eat a diet rich in fruits and vegetables, which are high in antioxidants, are significantly less likely to develop breast cancer. You should try to eat at least seven servings of different types of fruits and vegetables each day. Dark leafy greens, broccoli, and apples are particularly beneficial in protecting against carcinogens. Additionally, it is recommended that you avoid foods and beverages containing artificial sweeteners and preservatives, as these are linked with an increased risk of cancer. A healthy diet should also include whole grains, legumes, fish, and low-fat dairy products. You should avoid consuming excessive amounts of red meat, sugary foods and drinks, and caffeine.

Maintain a healthy weight

Like exercise, maintaining a healthy weight has been shown to reduce the risk of breast cancer by 10–30%. That said, there is some evidence to suggest that overweight women who lose weight may be at a slightly increased risk of developing breast cancer in the future. As with so many other cancers, obesity is a significant risk factor for breast cancer. Excess body fat has been linked with higher levels of estrogen and other hormone-related cancers. It is important to note that you should avoid extreme dieting or fasting, as these can increase the likelihood of breast cancer due to fluctuations in hormones.

Don’t smoke and avoid second-hand smoke

Smoking increases the likelihood of developing many diseases, including breast cancer. Smoking is a stronger risk factor for breast cancer than diabetes. A history of smoking has been shown to increase the risk of developing breast cancer between 1.5 and 2 times in women who have never smoked compared to women who have never smoked. While there are ways to reduce the risk of developing breast cancer if you are a smoker, such as quitting and avoiding second-hand smoke, it is critical to understand that quitting smoking is the only way to eliminate the increased risk of breast cancer. For those who choose to avoid smoking to protect against breast cancer, it is important to note that the benefits of quitting are immediate, whereas the risk of developing breast cancer from second-hand smoke is delayed.

Stay vigilant and catch abnormalities early

Regular self-examinations and mammograms are essential to catching abnormalities in the breast as early as possible. While it is impossible to eliminate the risk of developing breast cancer, early detection significantly increases the likelihood of surviving the disease. For premenopausal women, it is recommended that you perform self-exams once every month, particularly if you are at high risk for breast cancer. Although this may sound a bit daunting, it is important to realize that self-exams are simple and can be conducted in a matter of minutes. For post-menopausal women who have been previously diagnosed with breast cancer, or have a strong family history of breast or ovarian cancers, it is recommended that you perform monthly self-exams as if you were still pre-menopausal.

Summing up

Breast cancer is a serious health condition that affects millions of people each year. Although there is no surefire way to prevent breast cancer, there are certain lifestyle choices that can reduce your risk of developing breast cancer. One of the most important lifestyle factors related to breast cancer prevention is limiting your exposure to toxins in your environment. Other lifestyle factors that can reduce your risk of developing breast cancer include maintaining a healthy weight, eating a healthy diet, not smoking, and staying vigilant for any abnormalities in your breasts.