How to prevent breast cancer?
Breast cancer, also known as breast carcinoma, is a health concern affecting millions of women worldwide. However, the good news is that there are habits that can significantly reduce the risk of developing this disease.
In our previous article, Breast Cancer in Mexico, we explained this terrible condition that affects our country; in this note, we will explore some key tips on how to prevent it and how to stay alert to possible signs.
Maintain a healthy and balanced diet
One of the most effective ways to prevent breast cancer is to maintain a balanced diet, which involves including a variety of fiber-rich foods in your diet such as:
- Citrus fruits.
- Peaches, apples, and pears.
- Bluefish.
- Berries (strawberries, blueberries).
- Allium vegetables (garlic, onion, and leek).
- Cruciferous vegetables (such as cauliflower, cabbage, and broccoli).
- Beans.
- Leafy green vegetables.
- Herbs and spices (parsley, rosemary, oregano, thyme, turmeric, curry, and ginger).
Reducing the consumption of sugars and fats is also essential, as a diet high in these elements can increase the risk of breast cancer.
Exercise regularly
Regular physical activity is another key factor in preventing breast cancer. It is recommended to exercise for at least 30 minutes a day. This not only helps maintain a proper weight but can also reduce the risk of breast cancer.
Maintain a healthy weight
Excess weight is associated with a higher risk of breast cancer. Maintaining a healthy weight through a proper diet and regular exercise is essential to reduce this risk.
Avoid smoking and alcohol
The consumption of tobacco and alcohol is linked to an increased risk of breast cancer. Avoiding these harmful substances is fundamental for prevention.
Self-examination and mammograms
From the age of 20, women should perform a monthly breast self-exam, preferably on the fifth day of the menstrual cycle. This can help detect possible changes in the breasts.
Additionally, it is recommended to request a mammogram starting at age 34 if there is a family history of the disease. Otherwise, mammograms should begin every two years from age 40 and annually from age 50.
How do I know if I have breast cancer?
It is important to be alert to possible signs of breast cancer, such as the appearance of a lump in the breast, changes in the skin of the breast, abnormal nipple discharge, or changes in the size or shape of the breast. If you experience any of these symptoms, it is essential to consult a healthcare professional for a complete evaluation.
In summary, preventing breast cancer involves adopting healthy lifestyle habits, maintaining a proper weight, and being alert to possible signs. In addition to a balanced diet, some supplements such as vitamin D and omega-3 fatty acids can be considered, but always under the supervision of a healthcare professional. Prevention and early detection are powerful tools in the fight against breast cancer. Take care of your health and take action today!
Sources of Information:
American Cancer Society. "Can breast Cancer be prevented?" [Online]. Available at: https://www.cancer.org/cancer/breast-cancer/risk-and-prevention/can-i-lower-my-risk.html
Dr. Alfonso Hermoso Álvarez. Available at: https://www.imss.gob.mx/salud-en-linea/blog-salud/habitos-saludables-prevencion-cancermama
