Although breast cancer affects one in every eight women, several young women begin thinking about it later in life. It is essential always to keep them in excellent shape. Taking care of your breasts goes beyond going for regular checkups or self-exams. There is so much more you can do to have healthy breasts.
Exercise Regularly
Fat cells generate estrogen, and some types of cancer have been associated with high hormone levels. Exercising helps to minimize fat cells in your body, so come up with a fitness regime that works for you. According to the American Cancer Society, you should do a minimum of 150 minutes of medium-intensity work-outs every week. Ensure that you spread the exercises throughout the week, and if you have limited time, adopt 75 minutes of high-intensity exercises weekly.
Minimize Alcohol Intake
Taking alcohol can be fun and relaxing, but it can put you at risk of getting breast cancer. Several studies show that women who consume over three alcoholic drinks every day are 1.5 times more susceptible to breast cancer than those who do not drink. Therefore, if you must drink, keep it to one drink a day.
Avoid Smoking
If you make the world’s percentage of non-smokers, you are a step ahead in keeping your breasts healthy. Besides putting you at risk of getting breast cancer, it also significantly contributes to the skin losing its elasticity and breast sagging. Cigarettes have a cumulative effect on your body, so you should consider quitting right now to increase the chances of having healthy breasts.
Use the Right Bra
Many women use the wrong bra size, which can lead to detrimental problems, including skin irritation, poor posture, breathing difficulties, and irreversible damage to the breast ligaments, causing sagging and breast pain. Your breast size will frequently change throughout your life for many reasons like pregnancy, weight alterations, or menopause, so take your breast measurements regularly. Wearing sports bras promote comfort, minimize breast pain, and lower long-term sagging.
Apply Sunscreen
Exposing your skin, especially the delicate parts like your chest area to sunlight, puts you at risk of getting skin cancer, sunburns, and premature skin aging. Therefore, use at least SPF sunscreen before going out on a sunny day to minimize your susceptibility to diseases and maintain your cleavage in an excellent condition.
Know Your Breasts
Taking time to know your body puts you in a better position to notice if something changes or feels different. Although it should not be your only form of screening, performing regular self-exams helps ensure that you discover problems that may arise and act early. Look out of nipple discharge, shape and size changes, skin rashes, unfamiliar pain, and discolouration.
Know Your Genetics
The risk of getting breast cancer increases if your family has a history of the disease, and it gets worse if more than one person in the family has had a diagnosis. Therefore, information about your genetics allows you to act early. If you are in the high-risk category, take to a doctor to assess your risks and potential prevention measures accurately.
Improve Your Posture
Maintaining the right posture gives your breast instant lift; therefore, pay attention to how you sit and stand and consider taking up exercises to improve your posture. These include Tai Chi, Pilates, and yoga. Hunching your shoulders may cause the loss of chest muscle flexibility, which eventually leads to sagging.
Eat Healthy
Besides exercising, healthy eating significantly contributes to lowering the risks of breast cancer, raises the chances of beating it, and keeps you healthy. Make sure you include fruits and vegetables in your diet every day, increase your omega-3 fatty acids, found in soybeans, walnuts, pumpkin seeds, and fish. Furthermore, eat kale, broccoli, whole grains, watermelon, and cabbage, hydrate regularly, and avoid fats and refined sugars.
Breastfeed
Breastfeeding keeps you and the baby healthy. Nursing mothers lower the chances of getting breast cancer by 4.1%, for every 12 months. Therefore, breastfeeding longer promotes breast health. The low oestrogen levels are attributed to the risk reductions during lactation.
Staying healthy starts with you, so strive to watch what you consume and be proactive by getting a regular screening. You should also listen to your doctor and pay attention to your breasts to raise the chances of leading a healthy life.
Author’s Bio:
Lisa Eclesworth is a notable and influential lifestyle writer. She is a mom of two and a successful homemaker. She loves to cook and create beautiful projects with her family. She writes informative and fun articles that her readers love and enjoy. You can directly connect with her on email – lisa@lisaeclesworth.com or visit her website www.lisaeclesworth.com
