7 ways to prevent breast cancer

Risk factors for breast cancer such as family history and gene mutations cannot be changed, but a healthy diet and not smoking can help prevent the disease.

Breast cancer is linked to genes, lifestyle, and the surrounding environment that work together to increase or decrease the risk. Preventing breast cancer helps reduce the number of new cases. The American Cancer Society reports that women who detect breast cancer early and when it is in the localized stage (no signs that the cancer has spread outside the breast) have a 99% five-year survival rate. Early detection includes monthly breast self-exams, clinical breast exams, and mammograms as directed by a doctor.

Master, Doctor Nguyen Do Thuy Giang (Head of Breast Surgery Department, Tam Anh General Hospital, Ho Chi Minh City) said that some risk factors such as family history of breast cancer or carrying gene mutations cannot be changed. However, women can change their lifestyle with healthy habits and maintain physical activity to prevent early breast cancer.

Maintain a healthy weight and avoid obesity: If your weight is appropriate for your height, try to maintain it. If you need to lose weight, ask your doctor about healthy ways to do so, such as eating a balanced diet, reducing the number of calories you eat each day, and gradually increasing your exercise level. People should limit their intake of sugar and refined carbohydrates such as sweets, sugary drinks, and soda. Replacing sweets with fresh or dried fruit is healthier.

Physical activity: Physical activity can help you maintain a healthy weight, which may help prevent breast cancer. Most healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, plus strength training at least twice a week.

Limit alcohol: The more alcohol a person drinks, the higher their risk of developing breast cancer. Dr. Giang said the general recommendation based on research on the impact of alcohol on breast cancer risk is to limit alcohol to no more than one drink a day because even small amounts increase the risk.

Healthy diet: Dr. Giang recommends that to reduce the risk of breast cancer, people should eat healthy and balanced meals including: plenty of fat-free or low-fat dairy products; eat whole grains, unsweetened cereals and cooked beans because they are rich in fiber. The diet should have at least five portions of fruits and vegetables, preferably fresh and brightly colored, including oranges, cantaloupe, watermelon, strawberries, red grapes, green grapes, grapefruit, squash, tomatoes, spinach, cauliflower, cabbage, carrots, green peppers and broccoli. They provide antioxidants that reduce the risk of breast cancer and other health benefits.

Use lean proteins such as lean meat, fish, and poultry; healthy oils such as olive oil and canola oil in moderation. Nuts such as almonds and walnuts contain nutrients that help fight cancer.

Eating colorful fruits and vegetables is good for your health and helps prevent disease. Photo: Freepik — Eating colorful fruits and vegetables is good for your health and helps prevent disease. Photo: *Freepik*

Dr. Giang cited several studies that suggest people should consume soy products such as soy milk and soybeans because they play a protective role against breast cancer. Other studies recommend adding the spice turmeric to foods for the same reason. Soybeans contain protein, isoflavones, and fiber, which provide many health benefits. Soy food sources do not contain high enough isoflavones to increase the risk of breast cancer.

Get enough vitamin D: Vitamin D deficiency can increase your risk of this type of cancer. Women should consume low-fat or fat-free dairy products that are fortified with vitamin D. Other food sources of vitamin D include egg yolks, salmon, sardines with bones, and fortified cereals. Getting 15 minutes of direct sunlight each day can also help. Exposure to sunlight through glass windows, clothing, or after applying sunscreen does not help the body absorb vitamin D.

No smoking: Adults should not smoke, and those who smoke should quit because it helps prevent many dangerous respiratory diseases and reduces the risk of breast cancer.

Breastfeeding: Breastfeeding may play a role in preventing breast cancer. The longer a woman breastfeeds, the greater the protective effect against the disease.

Duc Nguyen

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