Breast cancer often happens in women with no risk factors, but you can help yourself by adopting the following habits all year long for optimum breast health: observe, self-examine, screen.
Although most lifestyle factors influence risk of breast cancer only to a minor extent, here are some tips offered by the Division of Medical Oncology from National Cancer Centre Singapore (NCCS), to help keep your breasts and body healthy. NCCS is a member of the SingHealth group.
What factors increase risk of breast cancer?
| Risk factors out of your control | Risk factors within your control (lifestyle choices) |
|
|
7 Ways to lower your breast cancer risk
1. Early detection is your best protection
Regular mammograms are the most reliable way to detect breast cancer, even before lumps can be felt.
For women between the ages of 40 to 50, a mammogram every year is recommended after consultation with a doctor.
For women above the age of 50: a mammogram once every two years is recommended.
In addition to going for regular mammograms, breast self-examination is recommended once a month about 1 week from the first day of menses. For women who no longer menstruate, choosing a date each month is an easy way to remember.
Be sure to notify your doctor of any breast changes such as redness, swelling, presence of a lump, skin changes or discharge from the nipple.
2. Maintain a healthy body weight
Maintain a BMI less than 23 throughout your life. Weight gain and obesity may increase your risk of breast cancer. Be aware: Fat is not inert. Fat deposited in the organs produce substances that cause inflammation and damage to multiple organs.
3. Make time for regular exercise. Break it up to make it up
Adopt an active lifestyle. Aim for 30 minutes or more of moderate aerobic activity at least five days per week. Here’s a tip from our doctors: If you cannot devote the time for a full workout, keeping active by walking and stretching for 10 minutes before each meal, every day also helps!
4. Minimise or avoid alcohol
Alcohol is one of the most well-established dietary risk factor for breast cancer. Women who consume more than two glasses of alcohol a day are at higher risk.
5. Eat more vegetables to boost your immune system
Consume more cruciferous vegetables (broccoli, cabbage, cauliflower), dark leafy greens, carrots, tomatoes, citrus fruits, berries and cherries. Cruciferous vegetables are a rich source of glycosylates, which may help fight cancer.
Local leafy greens such as Kai Lan and spinach are high in healthy fibre, contain nutrients like Vitamins A and C, which act as antioxidants that can protect your body, may help boost the immune system and reduce risk of cancer.
6. Quit smoking if you are a smoker
The risk of many cancers, including breast cancer, and other health problems increases significantly if you smoke. Quitting smoking immediately, regardless of how much you smoked in the past, helps to lower your cancer risk.
7. Target motherhood
Target to have your first child before 30. Mothers who breastfeed their babies for six months or longer may have a slightly lower risk of developing breast cancer.
