1. Improve your diet

Every 30 seconds a new case is diagnosed breast cancer in the world, according to the World Health Organization (WHO) . Although there is no sure way to prevent it Making certain lifestyle changes can reduce your risk of developing it.

The first strategies that you have to implement are focused on maintaining a Healthy weight according to your characteristics, do physical activity and maintain a balanced diet, indicates the American Cancer Society .  

To start taking responsibility for your health, we share the strategies you must implement to to prevent the breast cancer . Follow as many as you can and adapt to your life.

 

1. Improve your diet

Start by limiting the consumption of red meats and sausages, and ingests the equivalent of 2 ½ fruits and vegetables a day. A great option are grapes, rich in antioxidant resveratrol , a substance capable of stopping the development of cancer cells, says the MD Anderson Cancer Center .

 

2. Drink in moderation

Drinking an alcoholic beverage from time to time is not harmful to your health, but drinking several glasses a day increases your risk of breast cancer . The National Cancer Institute Recommend that you do not consume more than one drink per day, for example 12 ounces of beer or five ounces of wine.

 

3. Move

Begin to perform at least 150 minutes of physical activity a week. The exercise reduces the production of estrogen , which in large quantities can stimulate the growth and development of cancer cells in the breasts, indicates the University of Southern California .

 

4. Breastfeed

Yes you have, or plan to have, children, nurse them . The lactation shortens your risk of developing breast cancer , especially if it extends from 1 ½ to 2 years, thanks to that it reduces the total number of menstrual cycle and therefore the production of hormones , indicates the American Cancer Society .

 

5. Sleep well

Sleep less than six hours can increase your risk of having breast cancer in more than 60%, according to the Tohoku University Graduate School of Medicine . This is because you stop producing melatonin , which serves to control the quantities of sex hormones released.

 

6. Maintain your ideal weight

Women who climb several kilos after 21 years of age are very likely to develop breast cancer, compared to those who maintain a Healthy weight all his life. To achieve this you should consult a nutritionist, avoid fatty foods and a sedentary lifestyle.

 

7. Watch your medication

If you are taking or you are going to start a hormone replacement therapy or the intake of birth control pills consult with your doctor the risks you have of developing this type of cancer, because it may be greater according to the MD Anderson Cancer Center .

 

8. Consider operating

Breast removal, while it seems radical, is a 90% effective way to prevent breast cancer if you have a family history of it or the mutation of the breast BRCA1 gene or in the BRCA2 gene , indicates the National Cancer Institute . To do it you must consult an expert.

In Mexico, breast cancer it remains as the first cause of death among women, largely due to the lack of prevention and self-exploration, indicates the National Institute of Cancerology (Incan).  


Video Medicine: What's the DASH Diet and Why Doctors Call It the Best Diet (June 2021).