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How to Prevent Breast Cancer

There are new cancer screening guidelines where women are advised to reduce the frequency of screenings and do it at a later age. We all know that October is the breast cancer awareness month. Concerns have been rising as to what women will be doing during that period now that mammogram has new guidelines. What else can be done to prevent breast cancer? Factors of life like age, family history, race, and sex cannot be changed. But you can do something about lowering the risk factors of breast cancer. In this article, we will discuss strategies that will help you prevent breast cancer. Read on.

Reduce the Intake of Meat

Brightly colored vegetablesSome people cannot take their meals without meat whether red or white. Breast cancer experts encourage people to eat more plants than meat. Vegetables and fruits should be your thing. Ladies who eat more of plants and especially the brightly colored fruits and vegetable are at a lower risk of suffering from breast cancer. Plants have pigments called flavonoids which have anticancer properties. Such are majorly found in plants like broccoli, tomatoes, onions, lettuce, apples, coffee, eggplant, potatoes, black tea, to mention a few.

Stay Active

Technology is good, but it has made us lazy. Research says that people who engage in physical exercise reduce the risk of suffering from breast cancer by 9%. Exercise does not only prevent breast cancer but other terminal illnesses like diabetes and blood pressure. Some people claim that they are busy 24/7 and they cannot get any minute to exercise. But did you know that physical exercise is about staying active? For example, challenge yourself to be taking the stairs. Identify an active activity you love and maximize on it. If you like dancing, dance everywhere and make sure you sweat.

Quit Smoking and Drinking Alcohol

Quit smokingSmoking and alcohol are tightly connected to breast cancer. The more you drink, the higher the risks of breast cancer and the same case with smoking. If you are a cancer survivor, cut off alcohol from your life before the disease recurs. If you enjoy drinking what about you replace that glass of wine with water? Smoking women are at a higher risk of suffering from breast cancer as well. Try by all means to quit the bad smoking habit. A healthy life is all about lifestyle change.

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diet

Mediterranean Diet

There are several types of diets approved by health specialists to be essential to the body’s health. All these types of diets have specific benefits and address a particular issue in the human body. Some of the popular diets approved by health experts include ketogenic data, Atkins diets, vegetarian diet, Mediterranean diet, raw food diet, and South Beach diet.

The Mediterranean diet is aimed at improving the health of the heart. It is typically a heart-healthy eating plan based on recipes and foods prepared using the Mediterranean style of cooking. The diet is also based on traditional foods consumed by people in countries such as Greece and Italy. Apart from the basics of healthy eating in this diet, it also adds extra virgin olive oil and sometimes a glass of red wine.

 

Mediterranean Diet Key Components

 

  • Diet Emphasizes

healthy foodEating plant-based foods such as vegetables, fruits, nuts, and legumes
Using healthy fats such as olive oil instead of butter
Flavoring food using spices and herbs like cinnamon, rosemary, and garlic instead of salt
Drinking red wine at a moderate rate; however, in some cases it’s optional
Eating poultry such as turkey and chicken and fish such as sardines and salmons at least twice every week
Eating tubers such as potatoes, yams, turnips, and sweet potatoes
Limiting amount of red meat consumed
Making water a go-to beverage
Consuming whole grains like whole oats, corn, and barley
Taking legumes like peanuts, beans, and peas

  • Foods to Avoid in the Mediterranean Diet

Avoiding eating processed meat such as sausages and hot dogs
Highly processed foods
Refined oils like soybean oil and cottonseed oil
Refined grains like white bread and pasta prepared from refined wheat
Drinking sugar-sweetened beverages
Trans fat found in margarine

The Mediterranean diet is also ideal for people who love to have a healthy snack between meals. Some of the acceptable snacks in the Mediterranean diet include Greek yogurt, nuts, a piece of fruits, baby carrots, berries or grapes, and slices of apple with almond butter.

 

Benefits of the Mediterranean Diet

Health experts emphasize foods that are high in fiber and rich in monounsaturated fats. All these are present in the Mediterranean diet. The key benefits of the diet include:

  • Improves the Heart’s Health

The diet is rich in monounsaturated fats, and for this reason, it is associated with a reduction in all causes of heart diseases. The diet also is rich in ALA acid, which decreases the cardiac heart risks. It also lowers blood pressure.

  • Helps to Fight Cancer

The diet consists of vegetables and fruits which are the cornerstone of fighting cancer in nearly every way such as preventing tumor growth and stopping cell mutation.

  • Prevents Diabetes

Research shows that the diet consists of a dietary pattern that helps in fighting diseases associated with chronic inflammation. Such type of disease is the type 2 diabetes. The diet prevents this disease by controlling excess insulin in the blood.

 

  • Improves Your Mood and Protects Cognitive Health

vegetableThe diet helps to protect the body from cognitive disorders which affect mood regulation. The healthy fats present in the diet are also useful in fighting age-related cognitive decline.