Breast cancer cases are rising exponentially. A report by the Lancet Breast Cancer Commission has estimated that the condition will kill one million people by 2040. Globally, the number of breast cancer cases is expected to rise from 2.3 million in 2020 to more than 3 million by 2040, with low- and middle-income countries “disproportionately affected,” the commission estimates. Breast cancer is one of the most common cancers in Indian women and occurs when cells in the organ grow abnormally and divide rapidly, causing a lump to form.
Breast cancer in younger women before age 40 is of particular concern. They are more likely to have a more aggressive form of cancer that grows quickly with larger tumor size, advanced tumor stage, negative hormone receptor status and overexpression of the HER2 protein, according to the Breast Cancer Research Foundation.
Being a woman, aging, family history, early menstruation before the age of 12 (menarche) and genetic reasons may be beyond our control. However, there are several lifestyle issues that can be addressed to prevent this deadly cancer.
Lifestyle changes to prevent breast cancer
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Eat healthy and balanced
Women are at increased risk of obesity, especially after menopause. Increased estrogen levels may contribute to the development of breast cancer. Healthy eating can reduce this risk to some extent.
Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Regular physical activity is also crucial. A combination of a nutritious diet and regular exercise can help maintain a healthy weight.
Regular exercise can help manage weight Neglecting their fitness is the biggest mistake women can make. Physical activity goes beyond maintaining a healthy weight. Exercise can regulate hormone levels and boost our immunity. This can reduce the risk of breast cancer.
Do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with muscle-strengthening exercises on two or more days a week, says Dr Nita Nair, principal consultant, breast surgery, Apollo Hospitals Navi Mumbai.
Eat lots of fruits and vegetables, avoid processed foods What you eat can play an important role in reducing your risk of breast cancer. Women who eat enough vegetables, fruits, poultry, fish and low-fat dairy products have a lower risk of breast cancer.
Antioxidants and nutrients found in these foods may help protect against cancer. Add more whole grains to your meals and limit processed foods and red meat. Eating sources of healthy fats like nuts and seeds and olive oil may also help.
Avoid alcohol and smoking Alcohol consumption is a known risk factor for breast cancer. Even small amounts of alcohol can increase your risk. If you decide to drink, limit yourself to no more than one drink per day. Consider alcohol-free alternatives for social occasions.
Smoking is linked to many types of cancer, including breast cancer, especially in premenopausal women. The harmful chemicals in tobacco can damage cells and lead to cancer. If you smoke, find resources to help you quit. Avoid exposure to secondhand smoke, as this also carries risks.
Breastfeeding may reduce the risk
Dr. Nair says that breastfeeding for a year or more may slightly reduce the risk of breast cancer. “This protective effect may be due to the hormonal changes that occur during breastfeeding. If you have the option to breastfeed, it may be beneficial for both you and your baby. Discuss breastfeeding plans with your healthcare provider for support and guidance,” she says.
Regular screenings and self-examination
Early detection is crucial to nip breast cancer in the bud, as treatment is likely to be more effective. Get regular mammograms and self-exams, as this can help detect cancer early when it is most treatable.
Perform monthly breast self-exams to familiarize yourself with your breasts and notice any changes. Genetic counseling and testing are also recommended for people with a family history of breast cancer.
