In the last 25 years, the incidence of breast cancer among Indian women
has risen. According to information available on the Tata Memorial
Hospital's website worldwide, breast cancer is the most common of all
cancers and is the leading cause of cancer deaths. In fact, a recent
study of breast cancer risk in India revealed that one in 28 women
develops breast cancer during her lifetime. This is higher in urban
areas (one in 22) compared to rural areas, where the risk is lower at
one in 60 women.
But there is no single cause, says Lester
Barr, breast cancer surgeon and chairman of the UK-based charity Genesis
Breast Cancer Prevention. "Breast cancer is caused by the interplay of
your genes, the environment you live in and lifestyle factors." In
addition to going for mandatory screenings and tests, you can make
lifestyle changes to lower your risk.
1. DO HOUSE WORK
Experts say that being active reduces a woman's risk of breast cancer.
Exercise reduces the number of fat cells, which are responsible for the
release of hormones such as oestrogen and testosterone. It is these fat
cells that are thought to encourage tumour growth. Eluned Hughes, head
of public health at UK's Breakthrough Breast Cancer, says, women should
aim for 30 minutes of moderate physical activity a day. This can reduce
breast cancer risk by at least 20 per cent. Anything that gets your
heart rate up and leaves you feeling a bit out of breath will do, so
tackle every day chores like dusting the house with gusto.
2. BREAST-FEED YOUR BABY
Women who breast-feed for a year over their lifetime, not necessarily
continuously, are five per cent less likely to develop breast cancer
than those who don't breast-feed at all, an analysis of cancer
statistics by the World Cancer Research Fund found. The longer a woman
breast-feeds, the lower her chances of getting the disease. It's thought
that breast-feeding lowers the levels of cancer-related hormones in the
mother's blood. When breast-feeding ends, the body gets rid of damaged
cells that could turn cancerous.
3. DRINK LESS BOOZE
"Regularly drinking alcohol increases your risk of developing breast
cancer and the more drinks you have each day, the greater your risk will
be," says Highes. Try simple measures to reduce how much you drink.
Have one glass instead of two, enjoy alcohol-free nights and drink from
smaller wine glasses to reduce your units.
4. CURTAIL NIGHT SHIFTS
Women who work at least three night shifts a week for six years or more
are twice as likely to develop breast cancer, Danish researchers claim.
But more research needs to be done. UK's Health and Safety Executive
has commissioned a study that is due to be published in 2015 and should
help find more answers.
However, docs say it's not clear if
it's the unhealthy behaviour caused by working night shifts, like eating
poorly and being inactive, that's the possible cause, rather than the
shift work itself. Women, therefore, need to think about their overall
lifestyle, whatever hours they work.
5. REDUCE CHOLESTEROL
Women who take statins (drugs that lower cholesterol levels) for more
than a decade face doubling the risk of developing invasive ductal
carcinoma, or IDC, the most common type of breast cancer, according to
the Fred Hutchinson Cancer Research Center. While studies suggest the
short-term use of statins appears to have a protective effect against
breast cancer, in the long run, statins may damage certain chemical
pathways that lead to the growth of tumours. However, do not stop taking
statins without consulting the doctor.
6. AVOID UNHEALTHY CHEMICALS
Don't use canned food and drinks and don't microwave food in plastic
containers, warns nutritionist, Conner Middelmann-Whitney. They contain
chemicals that behave like oestrogens, increasing breast cancer risk.
Hightemperature barbecuing, grilling or frying meat can trigger the
production of acrylamide that also increase cancer risk so try to cook
meat gently and make an effort to avoid preserved meats as well.
7. STEP OUT IN THE SUN
Natural sunlight is the best way of increasing stores of vitamin D,
which can lower your risk of breast cancer, say Canadian researchers.
Laboratory tests suggest breast cells can convert vitamin D to a hormone
that has anti-cancer properties. This advice should, however, be
balanced against the risk of developing skin cancer from sun exposure.
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