10 tips to reduce chances of getting breast cancer

Cancer is one of the leading causes of death worldwide. And in women breast cancer has the most incidence rates. Therefore it is extremely important to practice healthy life style and prevent this deadly cancer. I present to you 10 simple but important tips to prevent breast cancer:

1. Watch and observe: Well, you should be pleased to know that cancers of breast commonly present as lumps which are detected easily by women themselves. Therefore keep your eyes open to any unusual changes happening to your breast. You should bring those changes to your doctor’s notice. That means by just looking at yourself in front of the mirror you will be able to detect cancerous lumps 90 out of 100 times.

2. Examine yourself: Self-examination is the best tool you can have to detect cancers of breast. Experts’ advice self-examination at least once a month just before period dates. You should be feeling for unusual lumps and changes on the external skin and nipples. Spend some time before shower and examine yourself. Don’t forget to examine your underarms too.

3. Lose weight: Some studies reveal that women who have put on more than 40 to 50 lbs. are at risk to develop breast cancers. Hence it makes absolute sense to cut down excess calories, not just to appear fit, but to keep away from breast cancers.  

4. Be active: By just being active you can keep away from breast cancers. Physical exercise lowers estrogen effects and some research shows that it can cut your risks by up to 30%. The mantra is to exercise just 30 minutes for 5 days a week.

5. Breast feed your child: It is proven that women who become pregnant early and breast feed longer are protected against breast cancer. It also has an important role in preventing ovarian cancers. Therefore it helps to plan your family early. Don’t shy away from breast feeding. Your child protects you the more you breast feed him/her.

6. Watch what you eat: Organic foods are definitely healthy. They are not only free from pesticides and chemicals but also have plenty of fibers and antioxidants to prevent against carcinogens. Avoid fats.  Soya is natural phytoestrogen which is useful in low doses. However, stay away from concentrated ones. 

7. Cut your alcohol: Alcohol is linked to various cancers including breast cancer. Various studies claim that alcohol increases estrogen thereby increasing your chances of breast cancers. Women must restrict drinks – to no more than 1-2 units - in a day. Anything above 14 units in a week can be harmful. 

8. Regular screening after menopause:  At least 80% cancers occur in women during perimenopausal and menopausal age group. Regular screening in the form of mammogram is an essential part if you have just celebrated your 40th birthday. Screening mammogram is performed widely at most medical centers and corporate hospitals. Find yourself a good center and visit them at least once in 6 months. 

9. Extra screening: Women who have been on hormone replacements especially after menopause and those who have strong family history of breast cancers need to be extra cautious. If you been on hormone replacements, screening tests should be more regular. Tests to check genes (BRCA gene) should be needed if you have a family member who had breast cancers early or if someone had breast and ovarian cancers.

10. Avoid stressors: Practice yoga and transcendental meditation. If you notice something wrong, do not panic. 9 out of 10 times abnormalities of breast are not cancerous. Talk to your doctor.