How to reduce breast cancer risks

– Small strategies, big results –

There are 16 life secrets that were proven to be effective in lowering the risk of breast cancer. Light but effective! Start to put them into practice today!

Researchers found that one of the most important weapons in the fight against cancer are not a pill or an ultrasound, is you. The small choices we make every day help us lower the chances of developing this disease. “Most women diagnosed with breast cancer have no additional risk factors compared to other women getting older”, said Therese Bevers, director of the Prevention Center from the University of Texas. In fact, she says, 90-95% of breast cancers can be influenced by lifestyle. Consequently, we discovered a series of studies that have the greatest impact on this problem. The good news is that you probably have already implemented some of them.

To reduce your risk by:

14% – Walk at least one hour per day

A study by French researchers found that between four and seven hours of sport a week cut the risk of breast cancer by 31%. As you do more sport, the more fat you burn and eliminate excess estrogen (hormone promotes the growth of cancer cells).

19% – Eat a vegetable burger at lunch

Change the daily portion of red meat with a serving of vegetables – for example soy (or tofu), beans, lentils, Harvard researchers suggests. Vegetables are rich in nutrients and fiber that reduce the risk of disease.

37% – Drink a tea at every meal

Green tea and black tea contain polyphenols that fight cancer, but remain in the body just eight hours. If you drink three cups of green tea a day, it remains in the body throughout the day, according to a study in the Cancer Epidemiology, Biomarkers, and Prevention journal.

50% – Install curtains in the bedroom

If you are exposed to light at night, melatonin (the sleep hormone) which has the effect of strengthening the immune system is not secreted. Experts say that low melatonin levels cause changes in DNA that can lead to the production of cancer cells. So darken the bedroom!

26% – Eat as snack – a pear and a half cup of peanut

Plus half an avocado for lunch and a bowl of Brussels sprouts at dinner will help you reach your goals to eat ten grams of soluble fiber per day. These nutrients keep insulin under control – high levels of insulin doubles the risk of cancer.

32% – Consume vegetables of all colors

Eat fruit and vegetables – tomatoes, oranges, red peppers, green vegetables or berries – all are full of carotenoids, antioxidant compounds that protect your DNA from free radicals to get you safe from breast cancer, reveals a study by Harvard researchers.

38% – Get off the elevator

If you choose the stairs instead of the elevator, it will help you lose weight and lower C-reactive protein levels, a marker of inflammation, which reduces the risk of disease. Only by standing you reduce this risk by 16%. Put your phone alarm to remind you to get up from the chair and do a little stretching at least once per hour. Or abandon the car once a week and take the bike.

62% – Do not neglect your sleep

You need seven hours of sleep (and not less than six) according to a study published in the British Journal of Cancer. To help with this, you can drink cherry juice in the morning and evening, because, according to a study by University of Louisiana, those who were drinking this juice slept 84 minutes more.

Other eight strategies that work:

Start your day with a yogurt

Yogurt contains probiotics and can change the way estrogen is metabolized, which prevents the development of cancer cells, found Argentinian researchers. To increase the effect of yogurt, add blueberries. Fruits rich in antioxidants prevent the growth of cancer cells. Two of these fruit servings per week reduce the risk of developing these conditions by a third, according to a study published in the Breast Cancer Research and Treatment Journal.

Use glass containers for storing water

Researchers at Duke University have recently discovered that bisphenol A (BPA), a chemical found in bottles and food containers made from plastic, may cause cancer cell growth. This toxin mimics estrogen in the body and rushes the growth of cancer cell. So always use glass or metal containers for water storage and avoid plastic whenever possible.

Dedicate yourself to sunscreen creams

Apply it on the face, neck and all skin areas exposed to sun every day, even during the winter. Women diagnosed with melanoma have a breast cancer risk increased by 11%, International Journal of Cancer found. Do not forget to go to the dermatologist at least once a year for a routine check-up. Women who have more than 15 moles show a 34% higher risk of developing breast cancer than those who do not have a mole, according to a Harvard Medical School study.

Experts believe that women with many moles have increased estrogen levels. If you have moles you have to do more often ultrasound investigations. Discuss this with your doctor.

Replace mayonnaise with avocado

Not only because avocados are delicious, but also because it is full of oleic acid, a monounsaturated fatty acid that blocks the production of a gene “responsible” for the development of cancer cells. In addition, according to a study in the Journal of the American Heart Association, an avocado a day can significantly reduce “bad” cholesterol – high cholesterol levels increase the risk of cancer by 64%. It is an extremely versatile food and you can eat it in salads, spreads, desserts etc.

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Throw away room perfumes

Women who use room perfumes in the house poses a double risk to develop breast cancer than those who do not use these products. Room fresheners are often full of substances recognized as carcinogens including terpenes (compounds which form formaldehyde), benzene and styrene, and estrogen-like chemicals such as phthalates, which promotes cancer cell growth.

Delight yourself with cucumber water

If you drink two glasses of water a day in addition, you will burn calories easier, reveals a study published in the Journal of Clinical Endocrinology & Metabolism’s and it can help you maintain a proper weight. “Fat cells remove estrogen, and the less you have, the lower the chance are to develop breast cancer”, said Dr. Bevers. Add cucumber to water to give it extra flavor.

Do yoga twice a week

Yoga twice a week reduces the levels of interleukin-6 and C-reactive protein, two inflammatory molecules that are associated with tumor growth, say researchers at Ohio University. The study showed that women who practice yoga twice a week had interleukin-6 and lower low-C reactive protein levels 41%, compared with those who exercise less.

Eat dinner at seven o’clock, not later

It is true in terms of health and not only for the weight! If you eat at least three hours before bedtime, your chances to have high blood sugar levels are reduced by 20%, which can decrease the risk of breast cancer. “When glucose is high, your body pumps extra insulin”, which can cause faster growth of cancer cells. As cancer cells are dividing faster, the greater the risk of cancer.

Four myths that you can skip

Sometimes, reducing the risk of illness is extremely simple and there are even steps from the preventive plan that can be skipped!

1. Breast’s self-exam
   Yes, you read right: experts no longer recommend the traditional exam every month. Studies clearly show that if there is a change in the breasts, you can discover it during daily normal activities such as shower, when you lay down, when you dress, etc. If you feel something different, talk to your doctor about it immediately and he or she will recommend further investigations.
2. Avoid bras with whales
   In a study done over more than a thousand women, it was found that there was no association between wearing a bra with whales and women diagnosed with breast cancer, so do not give up your push-up bra! The study eliminated other common factors, including even the daily hours in which you wear a bra as a possible cause of the disease.
3. Eat more organic foods
   These foods have a multitude of health benefits, including a high level of antioxidants and fewer toxins. But unfortunately, women who eat organic have the same chances to become sick as women who eat normally, according to a study published in the British Journal of Cancer. The most important thing is to eat healthy, eat a lot of fruits and vegetables, whether organic or not.
4. More screenings
   A dense tissue in the breast can make it difficult to detect cancer on a mammogram, so doctors recommend additional screening such as the ultrasound. But a new study by the Yearbook of Internal Medicine suggests that only a denser tissue does not justify further tests. Instead, you can make a 3D mammogram, which can reveal anomalies better than a traditional mammogram.

Source: Healthybomb.com

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