5 Ways to Boost Breast Health

The combination of physical activity and healthy nutrition not only provides a one-two punch for improved health but also reduces the likelihood that a person may get breast cancer. Or, if you have already been diagnosed with it, engaging in physical activity and maintaining a nutritious diet will raise the likelihood that you will be able to fight the disease.

Breast surgeon and surgical oncologist Stephanie Valente, DO, suggests the following five things that women can do to improve their breast health:

1. Strive to achieve and maintain a healthy weight

We do not have a complete understanding of the connection between obesity and breast cancer; however, we do know that it is essential to maintain a healthy weight in order to lower one’s risk.

After menopause, there is a significant increase in the production of estrogen in fatty tissue. Compared to those who maintain a healthy weight, those who are obese have estrogen-sensitive breast cancer tissues that are subjected to higher estrogen levels. This may hasten the development of breast cancer and contribute to its progression.

Women whose body mass index (BMI) is 30 or higher or who are obese are more likely to have advanced disease at the time their breast cancer is identified than women whose BMI is below 25. Obesity is defined as a state of excess body fat. These individuals are also at a higher risk for the disease spreading, as well as having a greater likelihood of passing away from breast cancer. Those who have survived breast cancer and who simultaneously struggle with obesity have an increased risk of the disease returning.

2. Engaging in physical activity as a prophylactic measure

Women who engage in regular physical activity have a 25% lower risk of developing breast cancer compared to women who have a sedentary lifestyle. According to a growing body of evidence, participating in regular physical activity can reduce the risk of developing breast cancer by improving immune function, preventing obesity, and bringing estrogen and insulin levels down.

Exercise helps improve bone mass, which is an important concern for breast cancer survivors who have received chemotherapy and endocrine therapy. Not only can exercise help you keep a healthy weight, but it can also help you maintain a healthy weight. These drugs have been linked to decreased bone mineral density, which can lead to an increased risk of osteoporosis as well as bone fractures.

There is something out there for everyone, from routine tasks such as cleaning the house to programs developed expressly for those who have cancer.

According to Dr. Valente, all that is required to get started is thirty minutes of exercise every day, spread out across at least four or five days per week. Walking is the form of exercise that requires the least amount of effort to keep up, but you should constantly pay attention to what your body needs.

Exercising can be helpful whether you are attempting to prevent breast cancer, are currently battling breast cancer, or have overcome breast cancer in the past.

3. Maintain a healthy level of hydration and ensure that your food is well-balanced.

Every day, you should aim to consume between five and eight servings worth of fruits and vegetables on your plate. In addition, foods such as broccoli, cabbage, kale, watermelon, and whole grains have been shown to reduce the risk of developing cancer. It is essential to consume a sufficient amount of omega-3 fatty acids, which can be obtained via eating walnuts, seafood, soybeans, and pumpkin seeds, among other foods. Steer clear of refined sugars and fats since not only are they known for making people acquire weight around their waists, but also because gaining weight is associated with an increased chance of developing breast cancer.

Dr. Valente advises patients to “Make sure you don’t forget to stay hydrated at all times.” “Don’t forget to have a bottle of water with you at all times, and try to drink roughly two to three liters of water every day.”

While you are out shopping for groceries, take the time to educate yourself on how to read food labels. Always check at the serving size in addition to the number of calories that are listed on the can or packet of food you are considering purchasing. Your consumption of unhealthy foods will be easier to control as a result of this strategy.

It is believed that maintaining a healthy diet can help guard against a variety of malignancies, including breast cancer, and can assist to slow down the progression of the disease or prevent it from occurring again.

According to Dr. Valente, “putting out a plan for nutritious meals and engaging in frequent physical activity will help put you on the path to maintaining a healthy weight.” “Consult with your primary care physician or a dietician so that they can assist you in getting off to a good start.”

4. You are only allowed one drink of alcohol every day.

There is a correlation between drinking more than one alcoholic beverage per day and an elevated risk of breast cancer in women. This higher risk is shown even in women who drink only two drinks per day. After receiving a diagnosis of breast cancer, your likelihood of experiencing a return of the disease is increased if you consume three or more alcoholic beverages on a weekly basis or more.

The American Cancer Society maintains that the quantity of alcohol ingested is more significant than the specific kind of alcoholic beverage consumed. The standard measure for a serving of beer is 12 ounces, while the standard measure for wine is 5 ounces, and the standard measure for hard liquor is 1 1/2 ounces.

5. Make sure you’re getting enough of your vitamins, especially vitamin D

Women who have low levels of vitamin D may have an increased chance of developing breast cancer, and women who have survived breast cancer but still have low levels of vitamin D may have an increased risk of the illness returning. According to the findings of other studies, increased levels of vitamin D may also be associated with improved breast cancer survival rates.

Because the sun is the best source of vitamin D, it is possible for women to be vitamin D deficient if they do not get enough exposure to the sun on a regular basis. However, in order to reduce your risk of developing skin cancer, you need always make sure to wear sunscreen whenever you go out into the sun.

Check how much vitamin D you have in your system. If your levels are low, you should discuss taking a vitamin D3 supplement with your primary care provider.

Dr. Valente tells his patients, “Your health is in your hands.” If you make these five healthy behaviors a regular part of your life, you will not only reduce your risk of breast cancer but also reduce your risk of a wide variety of other cancers and diseases while also benefiting from more energy, decreased stress levels, and improved moods.