Today, life without good health is analogous to an army without soldiers: ineffectual and useless. Thus, health is the most valuable card, and sustaining it with responsibility is something you truly owe to yourselves. However, in an age where every individual is unique and in a constant rat race to achieve the best, taking care of one’s disease prevention is a herculean task especially when it comes to women.
Ever since women embraced busy lifestyleto balance work and family , their health has frequently taken a back seat, resulting in an increase in health problems such as hormone imbalances, stress-related diseases, reproductive health issues, and lethal cancer. Among various types, breast cancer comes forth as the most common and deadly, affecting more than 2.3 million women globally each year, as per theWHO (world health organisation)
There are numerous ways to safeguard yourself against breast cancer, While it’s important to recognize that several factors influencing your individual lifetime risk of breast cancer—including genetics, family history, race, ethnicity, breast density, and being born female—are completely beyond your control,but lifestyle choices can still have an impact.
Despite the fact that changing your lifestyle may help lower your overall chance of developing breast cancer, there is no “breast cancer diet,” “cancer-fighting superfood,” workout routine, or other magic bullet that will completely prevent breast cancer. Thus, making the right decision by refraining from alcohol and smoking, having a healthy body, and constantly exercising emerged as a beacon of hope for taking care of health while keeping cancer at bay, according to NCBI research.
Lifestyle choices towards healthy living
Maintain a balanced weight: Maintaining a healthy weight is one of the most essential lifestyle choices for preventing breast cancer. Increased estrogen production, which is known to drive some types of breast cancer, is a potential consequence of excess body fat, particularly in the area around the belly. Therefore, it’s crucial to adopt a well-balanced diet and consistent exercise to reach and maintain a healthy weight. Avoidingexcessive sugar, oil and maidaor refined flour in diet and taking a high protein diet which includes pulses,eggs fish nuts ,seeds,berrieswith lots of fruits vegetables and green leaves helps.
Physical activity: Individuals regularly disregard their physical health due to their hectic schedules and demanding occupations, which has a severe impact on their health in the long run. As a result, physical activities emerged as a significant choice that not only assists people in maintaining a healthy weight but also in preventing breast cancer. By engaging in moderate-to-intense physical exercise such as brisk walking or jogging, the risk of breast cancer can be decreased.
Wholesome diet by ditching alcohol and smoking: Your eating and drinking habits are critical to the prevention of breast cancer. Consuming alcohol and smoking in excess while disregarding a healthy diet can increase the risk of breast cancer. Hence, eating a diet high in cancer-fighting antioxidants and nutrients, such as fruits and vegetables, is critical. It is also essential to reduce or eliminate your alcohol and tobacco use. Since alcohol consumption has been linked to an increased risk of breast cancer, it is better to follow the recommended guidelines or exercise moderation.
Healthy lifestyle: Way to live carefree!
While the aforementioned lifestyle behaviors are important for breast cancer prevention, there are other factors to consider. Because it is critical to understand that no single lifestyle choice can ensure breast cancer prevention, Adding a modest step to your regular routine can assist in dramatically reducing the chance of cancer and enhancing overall health and well-being. Furthermore, individual risk factors and health histories differ, so seek individualized advice from your healthcare practitioner. This is self-care towards healthy living!
Breast self-exam, or regularly examining your breasts monthly once , can be an important way to find a breast cancer early, when it’s more likely to be treated successfully.
Don’t panic if a lump is felt in the breast because most breast lumps turn out to be benign (not cancer)including normal hormonal changes, or an injury. Don’t hesitate to visit the hospital for consultation in case of breast lump or other breast change that is new and worrisome. This is especially true for changes that last longer or seem to get bigger or more prominent.
Examine Your Breasts in a Mirror with Hands on hips.
Raise Arms and Examine Your Breasts
Look for any Breast Fluid from nipples.
Feel for Breast Lumps While Lying Down with finger pads in a circular way
Feel Your Breasts for Lumps While Standing or Sitting in showerin a firm smooth manner starting outer to inner nipple.
The author is a Sr. Consultant, Milann Fertility and Birthing Center.