Well Women Network

Breast Cancer Prevention Tips

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Ladies, breast cancer can be a terrifying thought for many women. Unlike most cancers, breast cancer can affect a woman psychologically, emotionally, as well as physically. This is because it has a direct impact on her body image, her feelings about womanhood and her sexuality.

One in 8 women will develop breast cancer in the USA in her lifetime, about 12%.

Genetic versus lifestyle factors
While it is true ladies that breast cancer does have a genetic component, it is also true that any health issue can be affected by certain lifestyle factors. Therefore, it is possible to prevent breast cancer naturally by being pro-active about your health. Here are several of the best ways to warn off serious health issue and stay looking and feeling your best until well into your senior years.

Quit smoking
Smoking tobacco has been linked to nearly a dozen different types of cancer, not just lung cancer. Each cigarette contains about 400 different kinds of chemicals and some of them are toxic to the body. If you smoke, quit. Instead invest all the money you’ve been spending on this habit on other things that will improve your health.

Drink alcohol in moderation
Alcohol has also been linked to at least 7 different types of cancer. It is also linked with eating disorders, diabetes, a lack of self-control, and making poor choices about one’s health. If you’re going to drink, then drink in moderation. Better yet take some of the money you spend on alcohol and spend it on healthier food and drink.

Cut down on eating red meat
Red meat, especially if it has been charred, grilled or cooked until well done, has been associated with various cancers, including breast and prostate cancer. Cut down on eating red meat and swap it for salmon, tofu, kidney beans and legumes such as lentils instead. All of these are ‘super foods’ with a great deal of nutrition that are high in protein and fiber to help you feel full, and low in calories, to help you keep your weight down.

Avoid processed foods
Try to cook more at home from scratch. Reduce your consumption of processed and fast foods. In most cases, they are filled with chemicals, additives and preservatives. Processed meats like sliced ham, turkey and hot dogs should definitely be off the menu due the sodium nitrites.

If you are overweight, slim down to a healthy weight
Use the Body Mass Index (BMI) calculator at: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
to determine your current BMI. No offense ladies but If you are not at a healthy weight already, use the charts to determine what a healthy weight would be given your height and bone structure, and make that a target to aim for.

Add more plant-based foods to your diet
These foods are filling, low in calories in fat, and high in nutrition, especially if you aim for super foods such as broccoli, kale, spinach and sweet potatoes, and apples, berries and cranberries, such as dried raisins to satisfy your sweet tooth. Many people go vegetarian or vegan for health reasons.

Exercise more
A combination of low calorie foods and high levels of physical activity are sure to help you lose weight and keep it off. Consider a walking program of 10,000 steps a day. Wear a pedometer-every step counts. Add yoga twice a week for 30 minutes and you should stay lean and trim.

Avoiding lots of chemicals in your personal care products and household cleaners
Consider creating your own natural versions of these at home using pure Castile soap, lemon and other wholesome ingredients.

While practicing prevention won’t guarantee that you will never get cancer ladies, it can definitely guarantee you that you will be a lot healthier going into it and you will be a lot stronger and better equipped to fight it.