With the incidence of breast cancer on the rise, it is important to consider any ways that you can to reduce your risk of developing this serious, and often deadly, disease. Take a look at this list of 10 things that you can do to reduce the risk of developing breast cancer.
1. Add yoga to your routine.
Yoga does more than get you into shape. It can often help provide an improved attitude, and greater optimism for those who make it a regular habit. Those who have a more optimistic outlook are generally healthier than their pessimistic counterparts. So, get into shape, and get a better attitude—and lower your risk of breast cancer and other diseases while you are at it.
2. Enjoy the dark nights.
Instead of using a nightlight or even a bright alarm clock to provide some light during the wee hours, turn it all off. Studies have shown that the blue light that is emitted from nightlights and alarm clocks can interfere with the natural production of melatonin, which is a hormone that helps you sleep and also may play a role in preventing the growth of cancerous cells in your body. Close your shades and sleep in the dark, for better health and better rest!
3. Enjoy more tea time.
Green tea is becoming quite well known as a powerful antioxidant, and you should take advantage of this and get all of the wonderful phytochemicals that you can from this delicious beverage. For those who make tea time a habit, a 40% decrease in the risk of breast cancer can occur. Drink up!
4. Eat smaller meals.
Smaller, more frequent meals have many 4. health benefits, including helping to reduce your risk of developing cancer. Eating large meals and then not eating for several hours can put your metabolism on a pendulum, which can cause the body to produce hormones that may increase the likelihood of developing breast cancer. Think about eating six smaller meals per day, and make sure your plate is filled with healthy foods like fruits, vegetables, lean protein and legumes.
5. Grill in moderation.
For those who love grilling meat, you have to realize that any meat that is cooked at temperatures higher than 350 degrees Fahrenheit end up coated with certain carcinogens, called heterocyclic amines (HCAs). These compounds are known to contribute to the development of breast cancer and other cancers, because they are thought to damage human DNA. Instead of firing up the grill, consider pan broiling your meats and opt for marinades that you create from your home herb garden, which is likely to be filled with plenty of great antioxidant ingredients.
6. Increase fibre intake.
Fibre intake plays an important role in preventing cancer. When your body gets enough fibre, your hormone production stays in line with healthy levels. Those who do not get enough fibre are at a higher risk for off-kilter estrogen production, which can lead to the development of breast cancer. A recent study showed that women who get at least 30 grams of fibre per day can cut their breast cancer risk in half.
7. Hop on the wagon.
Even though a moderate amount of alcohol might be good for your heart, heavy drinking has been found to have a correlation with an increased risk of developing breast cancer. Alcohol can increase the circulation of estrogen for some women, which can lead to a higher risk of breast cancer. Stick to no more than one drink per day to reduce your risk of developing breast cancer. Women who drink more than 14 drinks per week may have a 25% greater risk of developing breast cancer.
8. Try a Waldorf salad.
Certain types of salad, especially Waldorf salads because of the apples, contain extra phytochemicals that are known to help fight the development of cancer cells. Plus, the omega-3 fatty acids found in the walnuts also help to block tumours from developing.
9. Get more fresh air.
Believe it or not, indoor air can often contain more pollutants and toxins than outdoor air. The gases that are given off by the furniture, carpets, clothing and paint in our homes and workplaces can produce fumes that can lead to increased risk of certain types of cancer, including breast cancer. Keep your windows open when you can to get more air circulation, and keep your furnace and air conditioner filters clean. Get a HEPA filter if you can.
Pay attention to ways in which you can reduce your risk of developing breast cancer, and protect your health in every way possible.