Breast cancer is a disease that begins in breast tissue. Malignant cells in the breast divide and reproduce at an abnormally high rate. These cells can invade nearby tissues, spreading the disease out from its center, or metastasizing. The first signs of the cells becoming malignant are lumps or thickening in the breast, particularly near the nipple. As it grows, additional symptoms such as discomfort and redness will also appear. Some risk factors include age, family history, and early onset of menstruation. While breast cancer can’t be 100% prevented, certain lifestyle factors can help lower the risk of development:
1. Quit smoking
There is overwhelming evidence that smoking doubles your risk for this disease and increases your risk for a type of this disease (called inflammatory breast cancer) that is very aggressive and often has a poorer prognosis. Nicotine, the main ingredient in cigarettes, is readily absorbed through the skin into the bloodstream and has been shown to shrink healthy breast tissue and damage the lining of a woman’s vagina. If you don’t already know, smoking has been shown to cause cancerous cells to grow faster and more aggressively.
2. Manage your weight
Obesity stimulates estrogen production, which can increase your risk of getting breast cancer. If you are carrying a little extra weight, it’s best to go on a diet and get rid of it in a healthy manner. Being overweight has been shown to contribute to a series of changes in the breast that can ultimately lead to this disease. This happens because fat cells produce chemicals known as estrogen in varying amounts in all women’s bodies. Estrogen fuels the growth of the lining of the breasts. And, if you are overweight or obese, you have more estrogen than thinner women. This may increase your risk of developing this disease.
3. Moderate alcohol consumption
Even small amounts of alcohol consumption can increase your risk of getting breast cancer. It is best to moderate your drinking or stop drinking altogether if possible to lower your risk of getting this disease. According to a study, women who drank 2-3 alcoholic drinks every day had a 20% increased risk of breast cancer compared to women who didn’t drink alcohol at all.
4. Eat a nutrient rich diet
Studies suggest that getting plenty of vitamin D and calcium in your diet also will protect against aggressive types of this disease (those with receptors for the hormone estrogen). Just as being overweight can increase the risk of this disease, eating a healthy diet can decrease that risk. The longer a woman eats a nutritious diet, the lower her chance of getting this disease.
A Mediterranean diet is recommended for women who want to decrease their chance of getting this disease. This diet is high in fruits, vegetables, and whole grains but low in meat and animal fat. This diet also includes olive oil and nuts. Besides decreasing the risk of this disease, a Mediterranean diet has also been shown to reduce the risk.
5. Breast-feed if possible
Breastfeeding can decrease the risk of this disease later in life by reducing levels of female hormones in the body. Researchers believe that prolactin may help fight off some of these disease tumors. Prolactin is a hormone produced by the pituitary gland, a small gland at the base of the brain, which triggers breast growth and milk production during pregnancy and after birth. Prolactin levels are normally high for pregnant women and new mothers when female hormones are also high.