Up to 12 percent of women are expected to get breast cancer at some point during their lifetime.
Therefore, there is a one in eight chance of developing the disease. And yet, only 10 percent of breast cancer cases are hereditary.
As a result, there are numerous measures every woman should take to ensure you keep your breasts healthy.
Check out our simple breast health tips which every woman should follow. Let’s get started
1. Regular Exercise
Around 40 percent of Americans are obese. While many more are merely overweight.
That may be partly due to lack of exercise. Nearly 80 percent of Americans don’t exercise enough.
When you build up fat in your body, you produce more estrogen. This hormone has been connected with the development of cancer.
There are many ways to improve weight loss. However, exercise has proven to be one of the most effective.
You should be doing regular exercise throughout the week. There is no absolute amount of physical activity you should do.
But, the American Cancer Society says around 150 minutes of moderate exercise each week should be your goal.
However, if you currently do almost no exercise. Even walking more frequently could improve the health of your breasts.
2. Eat Chocolate
It’s long been thought that women love chocolate more than men.
Many women really don’t need another excuse to eat more chocolate. However, sadly for your sugar cravers, it’s dark chocolate which is recommended.
The consumption of dark chocolate helps to fight the development of cancer cells in the body. When the compound encounters the enzyme, the cancer cells are eliminated without harming the other cells in the body.
3. Avoid Freaking Out Over Lumps
Do you panic whenever you notice a bump on your breast?
Of course, it’s important to check yourself. Don’t freak out immediately after a quick Google search.
After all, over 80 percent of lumps on breasts turn out to be benign (not cancerous). It’s probably a cyst or something else.
Nevertheless, it’s important to check yourself regularly. The best time to examine yourself is when your breasts don’t feel tender or swollen.
If you ever notice anything that raises your concerns, make an appointment to visit your doctor. Better safe than sorry!
4. Eat Lots of Veggies and Fruits
Roughly 90 percent of Americans don’t eat enough fruit and vegetables.
Your parents were definitely right that you should always eat your greens.
In fact, there is a growing body of evidence that eating a diet full of vegetables and fruits can protect yourself against breast cancer.
You should especially eat grapes. The skins of grapes have been found to have anti-cancerous properties.
You don’t need to go vegetarian or vegan, but it would definitely help you combat cancer.
Also, make sure you’re getting lots of folic acids. Low intake of folic acids can prevent your body from repairing after damage. This naturally occurs in spinach and beans.
5. Reduced Alcohol Consumption
Do you enjoy a gin and tonic on a Saturday night? Do you like to relax with a beer after work?
You don’t have to cut out alcohol altogether. However, it’s important to know that the less you drink, the lower your risk of breast cancer.
You’ve got significantly more chance of developing cancer if you drink more than 3 alcoholic beverages per day compared with non-drinkers.
Try to keep your alcohol intake to a minimum to keep your breasts healthy.
6. Better Sleep
You probably don’t realize how important getting enough sleep can be for your overall health.
Going to bed late and waking up early can significantly damage your health over time. In particular, women often suffer from lack of sleep.
And yet, experts say that women need even more sleep than men do. The average woman needs up to 20 minutes more sleep than the average man.
You’ve got to get a regular bedtime and waking time.
Make sure you’re getting between 7 and 9 hours per night of sleep to optimize your resilience against the onset of breast cancer.
7. Manage Your Mental Health
Do you suffer from depression or anxiety?
Your mental health can hugely affect whether you’re at risk of developing breast cancer. For example, stress can be an important risk factor in the development of breast cancer among women.
You need to practice ways of improving your mental health. This can range from a wide range of lifestyle and health things.
However, you can also start to practice either yoga or mindfulness.
Take any opportunity to laugh with your friends or while watching the TV. Or, start a gratitude journal.
8. Get the Breast Examinations You Need
There are many different types of breast scans and examinations.
You may just require a clinical breast exam to check your breasts are healthy. This is only to give you the peace of mind that everything’s fine. You can go to one of these every few years throughout your twenties and thirties.
When you hit your forties, it’s recommended to undergo a mammogram. Check out here for more information about mammogram services.
How to Ensure Breast Health?
Every woman needs to make sure they look after their breasts. Breast cancer can be scary. But, you can significantly reduce your risks by taking the right steps.
From doing regular exercise to going for breast examinations, make sure you do everything you need to keep your breasts healthy.
If you want to discover more about our tips for breast health, get in touch with us for more about our services and information.