10 Tips to Keep Your Breasts Healthy
10 Tips to Keep Your Breasts Healthy
October is Breast Cancer Awareness Month, a time to reflect on a disease affecting women – and men – of all ages worldwide. Although breast cancer is most commonly found in women over 50, men can also develop breast cancer, as can younger people. Affecting about 264,000 women every year, breast cancer is one of the leading cancers among American women. At least one in eight women will develop breast cancer within their lifetime. Below, Pegalis Law Group, LLC provides 10 helpful tips to keep your breasts healthy and reduce your risk of developing breast cancer.
1. Maintain a Healthy Body Weight
People who are obese (defined as having a body mass index of 30 or higher) are more at risk of developing various health complications, including breast cancer. While the link hasn’t been fully explored, obese women may produce more estrogen in their fat tissue than women at a healthy weight. Extra estrogen may stimulate breast cancer tissue growth and the progression of the disease.
2. Quit Smoking & Minimize or Avoid Alcohol
Smoking has been linked to many cancers, including breast cancer. If possible, consider quitting smoking to promote better health. Likewise, you should also try to minimize or avoid your alcohol consumption. Drinking more than two alcoholic drinks per day can increase your risk of developing breast cancer.
3. Make Enough Time for Regular Exercise
People who are physically fit and exercise regularly are more likely to ward off illnesses and diseases, including breast cancer. Exercise helps boost your immune system and improve your bone mass. Many breast cancer survivors struggle with bone mineral density issues leading to osteoporosis or bone fractures after undergoing chemotherapy and other harsh treatments. Improving your bone mass through exercise is in your best interest to prevent or survive breast cancer later in life. Learn how to work out smarter, not harder, to make the most of your workouts.
4. Keep the Skin Around Your Areolas Moisturized
Staying hydrated and ensuring your skin remains moisturized is vital at any age, especially as you get older. The breasts are often overlooked, but they may get dry, itchy, wrinkly, or sensitive around the areolas without proper moisturization. If you’re going out in the sun, don’t forget to slather sunscreen on any exposed areas of your breasts to prevent skin cancer.
5. Eat More Fruits, Veggies, Antioxidants, & Dark Chocolate
Eating a healthy, well-balanced diet is excellent advice at any age. Fruits, vegetables, antioxidants, and even dark chocolate are all superfoods that can help you ward off or fight cancer. Foods you might want to incorporate more of into your diet include broccoli, cauliflower, kale, spinach, cabbage, carrots, fish, tomatoes, whole grains, berries, cherries, grapes, and citrus fruits. Try to avoid refined sugars and fats that may pack on the pounds. Good nutrition is believed to prevent cancer or at least slow down its progression. Doctors also recommend taking daily vitamin supplements, especially vitamins D and E.
6. Wear the Correct-Sized Bra for Breast Development
Did you know that as many as 80% of women wear the wrong bra size? Breasts require a proper-fitting bra for adequate support. Get yourself measured at least once a year, as your bra size may fluctuate with your weight. If you prefer wearing a sports bra, make sure it has enough elasticity to do its job.
7. Practice Self-Exams & Get Clinical Breast Exams
Monthly breast self-exams are crucial to identify abnormalities early. Take action if you notice any changes in your breasts. Keep on the lookout for any of these breast cancer warning signs:
- Lumps or swelling around the breasts or underarms
- Changes in breast size or shape
- Protruding or inverted nipples
- Rash at the nipple or areola
- Bloody discharge from the nipples
8. Know Your Body & Your Individual Risk Factors
Know your body and identify any individual risk factors. Self-awareness is essential to your health. Genetic testing may be necessary for both men and women with a family history of breast cancer. Breast cancer may be linked to the BRCA genetic mutation, so knowing if you carry it can be helpful.
9. Don’t Forget About Your Annual Mammogram
Preventive check-ups are your best defense against breast cancer. Depending on your family and personal medical history, women between 40 and 50 should plan on an annual mammogram. Women over 50 without a family history of breast cancer may only need a mammogram once every two years. Clinical breast exams may begin earlier and may be required every 1-3 years. Talk to your doctor to see what’s best for your health.
10. Stress Less – Laugh, Live, & Love More
People who are stressed tend to overeat or overindulge in alcohol as a coping mechanism. They also tend to be in worse health and more at risk of developing chronic health conditions. Try to find healthy outlets for your stress, including yoga, meditation, exercise, reading, or listening to relaxing music.
Dedicated to Creating Proactive Patients for Almost 50 Years
As a New York-based personal injury and medical malpractice law firm for 50 years, Pegalis Law Group, LLC is committed to creating public awareness and proactive patients. Please visit our website and follow us on YouTube, Twitter, Facebook, and LinkedIn to receive additional insights to remain proactive about your family’s healthcare.