How to prevent breast cancer? Dr. Reza Pourriahi
Text: How to prevent breast cancer?
How to prevent breast cancer?
Breast cancer is one of the most common cancers among women and every year thousands of people in the world face this disease. The main question of many women is "how to prevent breast cancer?" The good news is that most risk factors are preventable or manageable. Prevention means making changes in lifestyle, proper nutrition, increasing physical activity and paying attention to periodical care. The more women are aware of their bodies and the possible symptoms of the disease, the higher the possibility of early diagnosis and successful treatment.
The role of nutrition in the prevention of breast cancer
Healthy nutrition is one of the most effective factors in reducing the risk of breast cancer. A diet rich in fruits, fresh vegetables, whole grains and sources rich in antioxidants can help strengthen the immune system and reduce inflammation in the body. Research shows that consuming less saturated fat and processed foods and replacing them with healthy fats such as olive oil and nuts reduces the likelihood of abnormal changes in breast cells. Also, drinking green tea, increasing fiber consumption and regular use of vitamin D and calcium sources in meals are other effective measures in preventing breast cancer.
The importance of physical activity and weight control
Obesity and inactivity are important factors in increasing the risk of breast cancer, especially in postmenopausal women. Accumulation of fat in the abdominal area can increase the level of estrogen hormone and insulin resistance; Two factors that have a known role in stimulating the growth of cancer cells. Doing at least 30 minutes of aerobic exercise every day, such as brisk walking, swimming, or cycling, not only helps control weight, but also regulates hormone levels and reduces body stress. Observing a regular sleep pattern and avoiding lack of sleep is also very important to maintain hormonal balance.
Care methods and regular screening
One of the basic parts in answering the question "How to prevent breast cancer?" Doing breast self-examination at home and periodic examinations by a doctor. Women over the age of 20 should check their breasts monthly and see a specialist immediately if they notice any lumps, indentations, skin discoloration, or abnormal nipple discharge. It is also very necessary to perform mammography periodically, especially after the age of 40 or in people who have a family history of breast cancer. Early diagnosis significantly increases the chance of complete treatment and prevents the progression of the disease.
Effect of healthy lifestyle on prevention
In addition to nutrition and exercise, compliance with other lifestyle aspects is also important in the prevention of breast cancer. Quitting smoking and avoiding alcoholic beverages is one of the main preventive measures. Also, stress management through meditation, yoga or breathing exercises plays an important role in regulating the immune system and hormonal balance. Regular use of Vitamin D supplement according to doctor's diagnosis, sufficient exposure to sunlight, and control of diseases such as diabetes and high blood pressure can also reduce the risk of cancer. Paying attention to the quality of sleep and avoiding high-fat or high-sugar foods are simple but very effective ways to reduce risk factors.
Finally, to answer the question "How to prevent breast cancer?" It must be said that no method can prevent the disease 100%, but following scientific and medical principles significantly reduces the risk of its occurrence. Healthy eating, regular exercise, weight control, monthly breast self-exams, periodic mammograms, postpartum breastfeeding, smoking cessation, and stress management are all valuable tools to protect breast health. Awareness, healthy lifestyle and seeing a doctor on time are your most important weapons against this disease and can significantly improve the quality of life and longevity.
10 amazing foods to prevent breast cancer
One of the most important scientific solutions to answer the question "how to prevent breast cancer" is to pay attention to daily nutrition. Healthy nutrition can play a key role in boosting the immune system, reducing inflammation, and regulating hormones. Medical researches have shown that some foods with antioxidants, fiber and phytochemicals are able to reduce the risk of developing malignant breast cancer. In this section, we will introduce ten amazing foods and their effect on breast health so that you can live a healthier and safer life by making informed choices.
1. Broccoli and cruciferous vegetables
Vegetables such as broccoli, cauliflower and Brussels sprouts contain compounds called indole-3-carbinol, which improve hormonal balance and inhibit the growth of abnormal cells. Regular consumption of these vegetables in the daily diet can significantly prevent symptoms related to breast cancer.
2. Berries
Strawberries, blueberries, raspberries and blackberries are rich in powerful antioxidants such as anthocyanins. By reducing oxidative damage in cells, these compounds play an important role in preventing genetic changes and causing complications of mammoplasty or breast cancer.
3. Fatty fish
Fish like salmon, sardine and tuna are a rich source of omega-3 fatty acids which have anti-inflammatory properties. These substances not only help improve heart health, but also reduce the risk of breast cancer by reducing chronic inflammation.
4. Nuts and seeds
Almonds, walnuts, flax seeds and chia seeds contain fiber, vitamin E and useful fatty acids. These compounds strengthen the immune system, reduce cholesterol levels and regulate hormones, and play an important role in reducing the risk of breast cancer.
5. Green tea
Green tea is one of the most famous sources of catechins which can prevent the growth of cancer cells. Daily consumption of one to two cups of green tea, according to valid medical studies, has a direct relationship with reducing the risk of breast cancer.
6. Soy and its products
Soy and products such as tofu, soy milk and edamame contain phytoestrogen compounds that can compete with estrogen receptors and create a protective effect against malignant breast cancer. Balanced consumption of soy, especially during pre-menopause, helps in hormonal balance.
7. Whole grains
Consumption of whole grains such as oats, brown rice and whole grain bread reduces the risk of breast cancer by reducing blood sugar levels and improving digestive system function. The fiber in this food group helps eliminate toxins and reduce the level of excess estrogen in the body.
8. Citrus fruits
Oranges, lemons and grapefruits are rich in vitamin C and antioxidants that can prevent DNA damage. Consumption of citrus fruits is related to the reduction of the risk of breast cancer due to the presence of flavonoids.
9. Olive oil
Olive oil is one of the healthiest sources of unsaturated fat, which has a special place in the Mediterranean diet. Research shows that regular consumption of olive oil can have protective effects against heart diseases and breast cancer.
10. Tomato and its products
Tomato and its natural sauce are a rich source of lycopene, a powerful antioxidant. This substance helps to reduce cell damage and inhibit the growth of cancer cells. Daily consumption of tomatoes or fresh tomato juice is a simple and effective way to answer the question, "How to prevent breast cancer?".
By choosing food wisely, you can take a big step towards preventing breast cancer. Regular consumption of fruits, vegetables, whole grains, seeds and sources of omega-3, along with reducing the consumption of processed foods and saturated fats, strengthens the immune system and improves body function. This nutritional approach, in addition to reducing the risk of cancer, improves the overall quality of life and increases energy and improves mood. Every woman can take a valuable step towards her health by making a small change in her daily eating habits and significantly reduce the risk of developing malignant breast cancer.
How does regular exercise prevent breast cancer?
Regular physical activity is not only beneficial for cardiovascular health and weight control, but also plays a significant role in the prevention of breast cancer. Scientific studies have shown that women who do at least 150 minutes of aerobic exercise or strength training per week are less likely to develop malignant breast cancer. The reason for this is due to the ability of exercise to reduce excess estrogen levels, improve blood circulation and increase the function of the immune system. These factors all help the body to become more resistant to the growth of cancer cells.
The role of exercise in reducing risk factors
Obesity and overweight are known factors in the occurrence of breast cancer. Continuous exercise has a significant effect in preventing this disease by increasing metabolism, burning calories and controlling weight. Also, physical activity reduces chronic inflammation and improves the sensitivity of cells to insulin, both of which play an important role in reducing the risk of cancer. Sports such as fast walking, cycling, swimming and yoga can be included in the daily schedule as a simple and accessible method.
The best type of exercise to prevent breast cancer
Choosing the type of exercise should be based on the physical condition of each person, but in general, combining aerobic exercises with resistance exercises has the best results. Aerobic exercises such as walking, jogging or aerobics help burn fat and lose weight. On the other hand, strength exercises such as working with weights or bodybuilding movements increase muscle mass and hormonal balance. Studies have shown that women who make exercise a part of their lifestyle are 20-30% less likely to develop breast cancer than others.
What tips are important for exercise after surgery or during recovery?
After doing mammoplasty or other breast surgeries, exercise should be started gradually with the direct opinion of the doctor. Usually, in the first weeks, only light walking is recommended to prevent blood clots. After initial repair of sutures, gentle arm and shoulder stretches can be added to prevent motion limitation. Strenuous exercise or intensive training should be delayed for several weeks to reduce the risk of internal bleeding or damage to the repaired tissue.
In response to the question "How regular exercise prevents breast cancer?" It should be said that physical activity plays a key role in preventing the occurrence of this disease by reducing weight, regulating the level of hormones, strengthening the body's immunity and reducing inflammation. Choosing the right sports, continuing to do them and observing safety tips, especially after breast surgery, not only reduces the risk of cancer, but also increases energy, improves mood and improves the quality of life. For this reason, it is recommended that every woman make sports an integral part of her lifestyle.
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