Together, Nature’s Bounty and Komen believe that It’s in Your Nature to Care and that self-care is the first step in caring for others. Prioritizing your own health and wellness is essential to supporting the people you love, and it can improve your well-being. Did you know some healthy lifestyle choices, such as maintaining a healthy weight, staying active and eating a healthy diet, can help you lower your risk of developing breast cancer?
Here are a few ways to incorporate healthy habits into your everyday life:
Maintain A Healthy Weight
Gaining weight after menopause increases your risk of breast cancer. According to one large study, women who gain 20 pounds or more after menopause have an 18% higher risk compared to women who gained little or no weight after menopause. Those who gain 55 pounds or more after age 18 had a 45% increase in postmenopausal breast cancer risk. So, it’s important to maintain a healthy weight.
Being overweight or obese after menopause can increase a woman’s breast cancer risk by 20-60% compared to those who are lean. That’s because after menopause, estrogen mainly comes from fat tissue and higher levels of estrogen are associated with a higher risk of breast cancer after menopause.
Stay Active
Overall, women who get regular physical activity have about a 10-20% lower risk of breast cancer than women who aren’t active. Fortunately, you don’t need an intense exercise routine to get the benefits. Activity equal to walking 30 minutes a day may lower your risk. So, lace-up your athletic shoes and get going! The best part is you don’t have to do it all at once- you can spread it out throughout the day!
Limit Alcohol Intake
Drinking alcohol is linked to an increased risk of breast cancer. One study found women who had 2-3 alcoholic drinks per day had a 20% higher risk of breast cancer than women who don’t drink. Women should limit alcohol intake to less than 1 drink a day and men to less than 2 drinks a day.
Eat Fruits and Vegetables
Studies show eating fruits and veggies may be linked to a lower risk of breast cancer. It’s also recommended to eat produce high in carotenoids, the natural orange-red food pigments found in melons, carrots, sweet potatoes and squash. Studies show women with high blood levels of carotenoids may be linked to a lower risk of breast cancer compared to women who had a low intake of carotenoids. In general, fruits and vegetables are the best sources of carotenoids. Discuss the use of carotenoid supplements with your doctor before taking as they may have some health risks.
Don’t Smoke
Tobacco smoke has at least 250 harmful chemicals, at least 69 of which have been shown to cause cancer. Women who smoke for many years may have a slightly increased risk of breast cancer. If you smoke, there are health benefits to quitting at any age. Stopping, or not starting, is one of the best things you can do for your health.
Healthy Lifestyle Choices
Some healthy lifestyle choices (including maintaining a healthy weight and exercising) are related to a reduced risk of breast cancer. Other healthy lifestyle choices are linked to a lower risk of some cancers and other health conditions such as heart disease, diabetes and osteoporosis.
It’s never too late to adopt a healthy lifestyle. Everyone can benefit from a healthy lifestyle. Being active, eating a balanced diet and making healthy lifestyle choices can be physically and mentally rewarding at any point in life.
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