Breast cancer is the most common cancer found in women. If you have a family history of breast cancer, you have more chances of developing one. Women after 55 years of age, especially after menopause, are more prone to breast cancer. But recent studies show how a healthy lifestyle may help prevent it.
Keep a healthy weight especially after menopause. Weight gain after menopause can increase one’s estrogen and insulin levels which are related t development of breast cancer. Have a complete medical check-up and then talk to your doctor about your weight loss plan. If you have special health problems like diabetes or hypertension, ask clearance about exercise and diet modification.
If you are overweight, even a weight loss of 10 percent pf your initial body weight can do wonders for your health.
More intense exercise.
The American Cancer Society recommends five days a week of al least 45 minutes of exercise. There’s a 25 percent decreased risk of developing breast cancer among active women as compared to the sedentary ones,. On fact, the greatest effect of moderate to vigorous exercise was found in lean women with a BMI of 22 or less (normal weight) than obese women due t increased immune system function.
A recent study published in Breast Cancer Research suggests that a vigorous form of physical activity is more effective to combating breast cancer. The following activities were considered “vigorous”: heavy housework such as scrubbing floors, running competitive tennis, fast dancing, aerobics and heavy yard work.
A new study published in the International Journal of Obesity shows that dieting twice a week with a normal diet less in fat during the rest of the week is more effective in preventing breast cancer than a daily diet of 1,500 calories per day. This diet consists of four servings of vegetables, a piece of fruit, two servings of semi-skimmed milk and a cup of tea or Bovril drink. Significant results after six months include a drop in cancer-causing hormones, leptin by 40 percent, and insulin by 25 percent.
The study implies that cancer-fighting foods are still vegetables and fruits like green leafy spinach, broccoli, cauliflower, cabbage, tomatoes, citrus fruits. For your carbohydrate, go for high-fiber whole grains and beans instead of white flour and sugary products which trigger hormonal changes. For protein, have moderate amount of soy products. Choose fish products rich in Omega-3 fats and minimize red meat intake. For fats, go for olive or canola oil and avoid saturated fats from meats and dairy products.
Aside from diet, women should also be cautious or their alcohol consumption. A study presented at the American Association for Cancer Research 2008 shows that compared to non-drinkers, there’s a 32 percent relative breast cancer risk for women who consume one to two drinks per day and 51 percent for those who consume three or more drinks per day.
--- mitch felipe-mendoza ---
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