Are you concerned about getting breast cancer? Why worry, when there are some steps to prevent it? Reports state that around 30% of breast cancer cases are preventable. Thinking about how to avoid breast cancer? Let me explain it to you in detail. We can’t change some risk factors, but making simple changes to your lifestyle helps lower the risk of getting breast cancer.
“The only person who can save you is you.”
Are you ready to know what changes can make a difference? Then, the following tips will help reduce the risk: Before starting, let’s start with a general introduction to breast cancer.
What is Breast Cancer?
As the name implies, breast cancer is a type of cancer that starts in the breast. This type of cancer can start in one or both breasts. Commonly, cancer cells start when cells begin to grow out of control.
According to the report of the World Health Organization, there were 2.3 million women diagnosed with breast cancer and nearly 670,000 deaths globally in 2022. In the United States, there are more than 3.8 million women who are living with breast cancer. Hence, the report clearly states that breast cancer occurs in women of any country at any age after puberty but affects women only at increasing rates in later life. Men too get breast cancer only at a decreased rate.
Common Symptoms of Breast Cancer
1. Lump on the Breast
A lump on your breast may not be seen but can be felt. If you can see it, you will notice that the lump looks different from the surrounding breast area. You may find the skin covering the lump to be too thick or has changed color. If you feel any such lump on your breasts, don’t try to rub or push it in.
All lumps on the breasts are not cancerous. However, if you find a lump that doesn’t look normal, it’s better to consult your doctor at once.
2. Puckered Skin Texture
Your breast skin can get affected due to aging or UV radiation even though you maintain a healthy breast. Puckering of the skin, where it gathers or folds, has become pretty common these days because of dirt and pollutants. However, if the skin on your breasts gets puckered, you must get alert.
Any change in skin texture, especially on the breasts, must be looked into. In case you spot any dimples or puckering of skin on the breasts, take immediate action because cancer can also result in such skin texture.
3. Changes in Nipples
Do your nipples look normal? One of the common symptoms of breast cancer is that your nipples appear inverted or turned in. In some cases, the nipples might look flatter than usual. This can happen with one or both nipples. At times, they may appear extra reddish or thick. If you find such signs, you must get expert advice as soon as possible.
4. Change in the Shape/Size of the Breasts
In many cases of breast cancer among women, one of the breasts has appeared larger than the other. In several other cases, one of them has looked a bit lower than the other. So if you notice such changes in the appearance or position of the breasts, you must get a mammography done immediately.
Visible changes in the breasts can also be noticed during puberty, pregnancy, or menopause. Whether you are in one of these stages or not, it’s better to get your breasts checked by a professional to clear your doubts about your breast shape/size. Must Read: How often should you measure breast size?
5. Unusual Nipple Discharge
Milky nipple discharge is quite common among women. Sometimes, it might look green or yellow. However, if you notice pus-like discharge and have a fever along with it, or it looks unusual, you should consult your healthcare provider and get all the tests for breast cancer done immediately.
Avoid squeezing your nipple or touching it often to see if there is any discharge. Whether you find any discharge or not, touching or feeling the nipple is not going to help. It would be wise to leave it alone.
6. Color Changes or Rashes
Rashes, followed by itching on the breasts, can occur because of sweating. This is pretty normal, and you will find that they disappear soon. However, if one or both breasts appear reddish, be cautious! It may be one of the symptoms that can appear even after following breast cancer precautions.
Also, make sure you check for the following signs:
- A change in the color of the nipples or breasts
- An inflammation of one or both breasts
- Crusting around your nipple area
- A lump or sore area near the armpit
- A rash on or near the breast that appears unusual
7. Pain in the Breast
As a woman, you might have experienced breast pain in many situations. Young girls who are nearing their first menstruation might also feel some pain because their breasts will be developing fast during that stage. These are pretty normal, and you need not be concerned about such breast pain. However, if the ache in the breasts refuses to go away, or continues for many days, it’s something to be concerned about. This is one of the symptoms of breast cancer. Another sign of breast cancer might be pain in the armpit that lasts longer than usual.
8. Orange Peel-Like Breast Skin
The skin over one or both breasts might look extra thick to the extent that it feels like orange peel! This is one of the most common signs of breast cancer among women. So, you must observe your breasts and feel them frequently while bathing or changing. Doing this can help reassure you that you are hale and healthy. It will also help keep track of any slight changes in your breasts.
9. Warm Breast
A warm breast is sometimes a symptom of inflammatory breast cancer, which is pretty rare. Some types of infections can also make your breasts warm. Therefore, you should be able to differentiate between the two conditions, which is possible only if you consult your doctor.
10. Purple Breast Skin
If the skin on your breasts has purple spots, it could be a sign of cancer. Abnormal growth of cells in the breast tissue can turn the skin purple, especially in the case of inflammatory breast cancer.
Therefore, if you find any purplish spots on the skin covering your breasts, it’s time to take immediate action.
Wait, I got your mind voice! Looking for a solution for how to avoid breast cancer?
Here you go!
How to Avoid Breast Cancer?
1. Maintain a Healthy Weight
“Health is wealth.”
Maintaining a healthy weight is an important goal and motive for every woman. People who are overweight have an increased risk of developing breast cancer, especially after menopause. Because ovaries will stop making estrogen, due to excessive fat cells. Also, being overweight is directly linked with higher levels of growth factors, including insulin, which results in tumor development.
2. Stay Proactive
“A workout is better than no workout.”
Physical activity such as walking, workouts, running, yoga, and exercise are some of the best things to keep you at a healthy weight and help prevent breast cancer. So, always spend at least 30 minutes daily on some physical activity. Try aerobic exercise for at least 75 minutes a week, as aerobic exercise gets your heart pumping. Most importantly, try to move more and sit less.
3. Follow Healthy Diet
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no use.”
Following a healthy diet helps lower the risk of breast cancer. Try to include loads of fruits, vegetables, whole grains, and beans in your diet. It is highly recommended to avoid red and processed meats, sugary sodas, or drinks, as processed foods are high in fat and starch.
Here are some healthy diet tips for breast cancer survivors.
4. Don’t Smoke and Avoid Alcohol
“Smoking causes cancer – Smoking kills
Liquor drinking is injurious to health.”
Are you aware that smoking and drinking even low levels of alcohol increase the risk of at least 15 types of cancer, including breast cancer? If you are addicted to smoking or alcohol, try to quit as soon as possible and avoid such health complications. So, it is best not to drink or smoke, which is the overall healthiest choice.
5. Breastfeeding
“The longer you breastfeed, the greater the positive and protective effect.”
Breastfeeding plays a major role in preventing breast cancer. If you have a baby, breastfeed at least for a total of one year or more. It also offers surplus health benefits for the child. However, the decision is totally up to you. So, think twice and decide accordingly.
Also, get to know more about breastfeeding after breast cancer.
6. Avoid Birth Control Pills
“A healthy outside starts from the inside.”
If you are concerned about breast cancer, then stop taking birth control pills. Birth control pills usually have both benefits and a slightly increased risk of breast cancer. Also, long-term use of birth control pills may cause blindness. But, stopping the pills will avoid such risks as stroke and heart attack.
7. Avoid Hormone Therapy
Studies show that menopausal hormone therapy for menopause won’t be taken in the long term as it uses both estrogen and progesterone hormones. These combinations of two hormones (estrogen and progestin hormones) will raise the risk of breast cancer and lower the risk of some other diseases. Women who are using menopausal hormone therapy for a shorter time have less chance of getting some complications.
8. Seek Attention to your Sleep Cycle
“Sleep is the ultimate recovery tool for both the mind and body.”
The timing of your sleep plays a major role in strengthening your immune system and supporting your metabolic health. So, too little sleep can lead to depression and metabolic changes that affect the immune system and body composition.
9. Drink More Water
“Every time you drink water is an opportunity to nourish your body.”
Many people suffer from dehydration. It is one of the serious issues that lead to many health issues. Staying hydrated will help control your appetite and eliminate toxins from your body. Swap out sugary beverages. Start your day with 12 ounces of water, and drink about half your body weight in ounces every day.
10. Reduce stress
“Sometimes the most productive thing you can do is relax.”
Stress can impact your immune system, promote inflammation, and increase the chance of cancer development. So, if you are feeling more stressed, then practice some relaxation techniques like meditation and yoga, spend time with your loved ones, or rest in a quiet room. It will help you beat stress effectively.
Precautions Against Breast Cancer
There are a few steps that can be followed to prevent breast cancer. A few of them are explained in this section. The tips to cut the risk of breast cancer can give you an idea of the best precautions to be taken.
1. Diet Plays a Significant Role
Diet plays a vital role in our everyday life. Eat small meals daily. Include fresh fruits and vegetables in your daily meals. Broccoli, cauliflower, cabbage, Brussels, and leafy vegetables like spinach and sprouts, carrots, berries, tomatoes, and cherries are recommended by many doctors and health experts to protect your body from breast cancer. It is said that food that gives heat destroys cancer cells. Having a healthy diet consistently is one of the best ways of preventing breast cancer naturally.
2. Exercise Is Important Too
Maintaining a regular exercise regimen is one of the healthy habits for breast cancer prevention. Many researchers have proved that exercise prevents harmful cells from growing. Walking and aerobics can help a lot.
Exercising regularly and being physically active can lower the estrogen levels in a woman’s body. Lower estrogen levels are associated with lower risks of breast cancer. Exercising also strengthens the immune system in your body. When your immune system is strong, it can fight the growth of harmful or tumorous cells in a better manner. Learning how to maintain a healthy breast also goes a long way in preventing abnormalities and cancerous growth in the breast.
3. Avoid Alcoholic Beverages
All types of alcoholic beverages, including beer and white wine, are associated with increased risks of cancer. They are not only linked to breast cancer but also to stomach and pancreatic cancers. So, if you have a family history of cancer, say no to alcoholic beverages. This helps in the early prevention of breast cancer.
4. Consumption of Fats
Consumption of fats can cause a complication in your breast cancer. Therefore, consult your doctor or health expert, and according to their advice.
Other Supplements
Consume your supplements of Vitamin C daily without fail. It can be taken in the range of 500 – 1000mg. You can include 2 Brazil nuts daily. Always take prescription drugs and consult your physician regularly. Heed their advice and add only the food items they suggest to your diet.
Benefits of Mammograms
If you are 40 or above, getting a mammogram done once a year helps detect breast cancer in its initial stages. An early diagnosis results in better treatment and recovery. A mammogram must be on the list of the five doctor appointments women should make every year.
Optimistic Approach
Make use of the following lifestyle changes for cancer prevention.
- Stay positive in all aspects of life. Get engaged in self-nurturing activities and mingle with people you like.
- Make and develop your relationships. Get involved in conversations with family and friends.
- Get enough sleep because a healthy and positive mind and body together can prevent breast cancer.
We hope this blog on breast cancer precautions helps you stay fit and prevent breast cancer in all possible ways. If any of your family members have suffered from breast cancer, you must be even more cautious because the probability of you getting affected by the disease might be high. A proper diet, exercise, and reduced stress levels can lead to better health, and when you acquire that, you can considerably reduce the risks of breast cancer.
Final Words
Just follow the above-mentioned tips to cut the risk of breast cancer. It’s our time to take our power back and realize that our health is our top responsibility.
If you start experiencing any symptoms, then contact a healthcare professional to reduce the risk of future cancer. Still, any questions? Do follow this website, read all the articles, and get more information
Thank you for spending your quality time reading this article!
