One of the popular and common disease experienced by women in the world is Breast cancer. This is one cancer might have taken over your love one’s breast and you worried how to reduce breast cancer risk. Well this article contains 3 natural ways to reduce breast cancer risk.
In as much as you wish it’s goes fast there are several major lifestyle factors that can help reduce our risk for this type of cancer. Below are the 3 natural ways:
The research here is twofold: we need to make sure to get enough physical activity each day, and we also need to stay moving. Both a lack of regular exercise and prolonged time spent sitting contribute to one’s risk for breast cancer. Translation? It’s not enough to go for a morning walk and then remain mostly sedentary for the rest of the day.
The American Cancer Society advises getting 45-60 minutes of moderate physical exercise five times a week, be it barre, an Orangetheory class or taking a walk in the park. Just be sure to not skip out on NEAT—non-exercise activity thermogenesis—an important form of movement many of us avoid. NEAT movement includes taking the stairs over the elevator, gardening, walking the dog around the block and even cleaning your house!
Limit your drinking intake
The CDC advises watching your alcohol consumption, as studies show the more one drinks, the more likely she is to receive a breast cancer diagnosis.
Drinking alcohol in excess can cause damage to your liver, which could impair its ability to control the estrogen hormone in your body—thus increasing your risk for breast cancer.
One study published in the journal Women’s Health does note that even though excess alcohol consumption is a risk factor for breast cancer, there is some research to support the belief that red wine and beer may have some anti-cancer compounds. Even so, it’s important to drink any and all types of alcoholic beverages in moderation.
Our nation’s current dietary guidelines define “moderate drinking” as one drink per day for women and two for men. One drink is equivalent to a 12-ounce beer, a 5-ounce glass of wine or a 1.5-ounce pour of liquor.
Eat healthy meals
Eating healthy foods is one of the best ways to reduce breast cancer risk. The American Cancer Society gives us three major things to emphasize when following a preventative diet—limit processed and red meat intake, eat two-and-a-half cups of fruits and vegetables each day and choose whole over refined grains.
In essence, this can be summed up in a Mediterranean-style diet eating pattern. The Mediterranean Diet is ranked as the year’s best diet, according to a U.S. News & World Report panel of health and medical experts, and focuses on eating more plants, choosing your protein and fats wisely and consuming healthy carbs. Unlike other diets out there, The Mediterranean Diet is more of a lifestyle, focusing less on counting calories, carbs, fat or sugar and emphasizing whole, nutritious foods.
Eating more wholesome, fiber-rich foods is a breast cancer risk factor , that will make a world of difference in pretty much every other area of your life. When you follow a Mediterranean Diet helps to improve your heart, brain and gut health, as well as helps keep you at a healthy weight.