Brood cancer is one of the most common cancers in Germany. On average, about every eighth woman falls ill with breast cancer in the course of her life. Studies suggest that a significant percentage of these cases could be avoided by factors such as healthy lifestyles and abstinence from menopausal hormone replacement therapy. Of course, there is no guarantee that the disease will not occur. However, the following tips can help reduce your personal risk of getting breast cancer.
1) Avoid being overweight
Obesity is considered one of the biggest risk factors for the development of breast cancer. Because the higher the body fat percentage of a woman, the more female sex hormones are produced in the body. These stimulate the mammary glands to cell division, whereby it can come with each cell division to a mistake and thus to a degeneration of the cell.
If you are overweight, you should at least try to reduce your overweight. Avoid radical fasting, but rather practice sports regularly. As a result, the dangerous body fat and muscle is built up.
2) Exercise regularly
Regular exercise is an important factor in reducing the risk of breast cancer. Because of physical activity, the level of estrogen in the body can be lowered. According to studies, exercise has a positive effect, especially in older women. For example, women over the age of 50 are said to have one third less risk for breast cancer than women of the same age who do not exercise. It is generally recommended to be physically active three times a week for at least 30 minutes. Detailed information - for example, if certain sports have a particularly positive effect - is still pending.
3) Healthy diet with antioxidants
As part of your daily diet, make sure you eat a lot of fruits and vegetables. These not only contain valuable nutrients but are also rich in antioxidants. Antioxidants act as radical scavengers in the body: They break down so-called free radicals, which can damage the genome of healthy cells. Thus, they prevent the development of malignant changes in healthy cells. The best-known antioxidants include vitamin C and vitamin E, carotenoids and zinc and selenium.
4) Refrain from alcohol and smoking
To prevent breast cancer, you should abstain from alcohol as much as possible. That does not mean you can not drink a glass of wine from time to time. However, do not overdo it, as alcohol increases estrogen levels and may increase the risk of breast cancer. In general, the more alcohol is consumed, the greater the risk. Thus, the daily consumption of 0.3 liter of wine increases the risk by 1.32-fold, and by the daily consumption of 0.5-liter of wine even by 1.46-fold.
That smoking favors the development of many cancers is well known. Whether breast cancer is part of it, but could not be finally clarified. It is believed that the use of tobacco before puberty is a risk factor. In addition, studies suggest that smokers with breast cancer are at greater risk of relapsing.
5) Breastfeed babies
If you have a baby, you should breastfeed for as long as six months. Studies have shown that breastfeeding can reduce the risk of breast cancer. The risk decreases depending on how long the child is breastfed and how many children a woman has breastfed. In addition, the age at the first birth has an influence: the younger the woman is, the lower is her risk of developing breast cancer later.
6) abstain from hormone preparations
The intake of artificial hormone preparations may increase the risk of breast cancer. Therefore, you should first resort to herbal supplements for menopausal symptoms and perform hormone replacement therapy only if it is absolutely necessary. Much of the breast cancer that occurs after menopause is due to an increased hormone levels. According to studies, the risk of breast cancer increases by two to three times with too much estrogen and testosterone in the blood.
Taking the contraceptive pill is also thought to increase the risk of breast cancer. If the drugs are discontinued, the risk decreases again over a period of several years.
7) Eat fish
Studies suggest that women can prevent breast cancer by eating fatty fish regularly. For example, one or two servings of fish per week should reduce breast cancer risk by 14 percent. The effect is attributed to the 0mega-3 fatty acids contained in the fish. Fish varieties such as salmon, mackerel, sardines or tuna are particularly rich in fatty acids.
8) Take enough iodine
In Southeast Asia, breast cancer is much less common than in Europe or North America. The presumption that this is related to the higher iodine intake in these countries is supported by initial studies. In one study, patients with breast cancer were given four milligrams of iodine daily. After four weeks, the growth rate of the tumors had been halved. In addition to certain fish species, iodine is also found in seaweed and algae in larger quantities.
Not all factors can be influenced
Breast cancer has many different risk factors. You can influence some of them, but not others. Therefore, the disease can occur even if you consider the above advice. The non-influenceable risk factors include, for example, the genes. If you are hereditary due to breast cancer in the family, you may also be at an increased risk of developing breast cancer. According to studies, between four and nine percent of all breast cancer cases are hereditary.
In addition to the hereditary preload, there are other risk factors that you can not influence:
- The Fertility Margin: The longer a woman is fertile, the higher her breast cancer risk. Women who start the period early and who are late in menopause have a higher risk of contracting.
- Age: With age, the risk of breast cancer increases.
Take regular precautions
The chances of a cure for breast cancer are the better, the sooner the disease is detected. Therefore, take regular precautions - even at a young age. This is especially important if close relatives already have breast cancer and you are hereditary. From the age of 50 you can have a free mammography screening every two years. Also, once a month, button off your chest automatically. How to proceed correctly when palpating the breast, you can find out here.