Fitness

6 Ways To Reduce Your Risk of Breast Cancer

Someone is diagnosed with breast cancer every 10 minutes, but there are things you can do to protect yourself from the disease

Did you know that breast cancer is the most common cancer in the UK? A whopping one in eight women will develop the disease in their lifetime. And while there’s no sure-fire way to prevent breast cancer, there are plenty of things you can do to reduce your risk. Read on to discover the science-backed changes you can make today to slash your chances of getting the disease.

Get moving

Need motivation to go to the gym? Research shows that women who work out for at least 10 hours a week have a 30 percent lower risk of breast cancer compared to sedentary folk. “It’s not all about working up a sweat in the gym or heading out for a long run – aim for at least 30 minutes of exercise per day (or three and a half hours a week),” says Eluned Hughes, head of public health at Breast Cancer Now (breastcancernow.com). “This needn’t be done in one go – break it up throughout the day. It could be something as simple as walking to work, gardening or taking the family out for a bike ride. Any activity that makes you warmer, breathe harder and encourages your heart to beat faster counts.”

Change your tipple

If you’re thinking about cutting back on alcohol, here’s another good reason to go dry – an increasing amount of research is showing that drinking less alcohol may lower the risk of cancer. “There isn’t a ‘safe’ alcohol limit when it comes to breast cancer risk,” says Eluned. “Even one drink a day can increase your risk, so limiting your intake is one of the best ways you can lower your chance of developing the disease.” Be mindful about the amount you drink. And if possible, opt for a couple of ‘dry’ days every week.

Eat your veg

Aim to get your five-a-day of fruit and vegetables. Recent research led by researchers from America’s Harvard T.H. Chan School of Public Health discovered that women who ate more than 5.5 portions of fruit and veggies had an 11 percent lower risk of breast cancer, especially of aggressive tumours, than those who didn’t pack in the good stuff. Cruciferous veg, such as broccoli and yellow and orange vegetables, were particularly significant when it came to lowering breast cancer risk. Try to get your fill of this healthy fodder by packing at least three-quarters of your plate with wholegrains, vegetables, fruit and pulses.

Get screened

Women aged between 50 and 70 years are invited for NHS breast screening every three years to help spot breast cancers sooner. “As you get older, your risk of breast cancer increases,” warns Eluned. “Evidence shows that routine breast screening can prevent women dying from breast cancer, and we therefore encourage all women to attend where possible.” There are risks to breast screening – for example, there’s a chance that a noninvasive breast cancer known as DCIS may be detected and you may receive treatment for a condition that wouldn’t have grown – but the potential benefits outweigh the risks. “Mammograms can help spot cancers earlier, but they can’t stop cancers developing,” adds Eluned. “It’s still important to check your breasts regularly, whether you go for breast screening or not.” Download the free Breast Check Now app to keep a record of your checks, and report anything unusual to a doctor.

Go plastic-free

A study in the Journal of Steroid Biochemistry and Molecular Biology has linked exposure to bisphenol A (BPA), a chemical used to make hard plastics, to an increased risk of breast cancer. According to experts, BPA simulates the effects of the hormone oestrogen, which can fuel some types of breast cancer. The evidence isn’t conclusive but it’s wise to minimise your plastic usage for this and a horde of eco-friendly reasons.

Scrap the sugar

Downsizing on foods that aren’t healthy and having more of the good stuff could help prevent several diseases, including some forms of cancer. “Most cases of breast cancer occur in women who have been through the menopause,” explains Eluned. “By maintaining a healthy weight throughout your life, you can reduce your risk. The more weight you gain throughout your life, the higher your risk of developing breast cancer will be after the menopause

Health & Wellbeing