10 simple ways to prevent breast cancer in 2022

10 simple ways to prevent breast cancer in 2022

Breast cancer is a disease that forms in the cells of the breast in both women and men - although its incidence in men is very low - and is divided into several types, including angiosarcoma; Invasive lobular carcinoma, inflammatory and recurrent breast cancer. Breast cancer is second only to skin cancer in the list of the most common types of cancer among women in the United States of America.

10 simple ways to prevent breast cancer in 2022

But as the American Cancer Society says, more than 40 percent of malignancies can be prevented. Here are some simple ways to prevent breast cancer.

1. Eat enough vitamin D

 Vitamin D is extremely important for cancer prevention,  says Jonathan Stegal, MD, medical director of the Center for Advanced Medicine  an integrated cancer treatment center in Alpharetta, Georgia. The results of another study also found that there was a 50% lower risk of breast cancer in women with a vitamin D level of 50 ng/ml. It should be noted that our bodies make vitamin D when the skin is exposed to sunlight, and vitamin D is also found in some foods, such as seafood, milk and eggs. However, a recent study found that 41 percent of adults are vitamin D deficient, which is why you should consult your doctor about taking a vitamin D-rich supplement to get enough vitamin D each day.

2. Avoid alcohol, especially beer, to prevent breast cancer

Just like tobacco, liquor is considered a carcinogen that should be avoided. According to the National Toxicology Program; Even if you drink little or moderate amounts of alcohol; This will increase the risk of breast cancer. Additionally, the authors of Research in Current Breast Cancer Reports found that the risk of developing the disease increased by 30 to 50 percent in women who drink one or two alcoholic drinks per day.

Dr. Stegal explains that alcohol causes inflammation in the body, and it also increases estrogen levels, both of which are catalysts for the growth of tumors.

3. Try to stay away from night work as much as possible

Women who regularly work evening shifts may be more likely to develop breast cancer  although it takes 20 to 30 years for this to happen. According to findings published in 2018 in Annals of Occupational and Environmental Medicine; This may be caused by long-term exposure to artificial light, which suppresses melatonin production and disrupts the body's natural circadian rhythms  potentially trimming the small cap-like structures on chromosomes (telomeres) that protect DNA from damage. Another study published in 2017 in the journal Cancer Medicine found that women who worked out the night shift had shorter telomeres and therefore an increased risk of breast cancer.

4. Cut back on grilled and fried foods

Grilling or frying any type of meat at high temperatures results in substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). According to the American Cancer Society, animal studies have found in this regard; that these chemicals can cause changes in DNA; This, in turn, may increase the risk of developing a type of cancer.

Charcoal grilled meat low quality  also contains a lot of these carcinogens. It is good to mention here that a study conducted by researchers at Kansas State University found that the solution is spice. He found that steaks marinated for an hour in oil, vinegar and spices reduced the production of these chemicals by more than half.

5. Eat the good bacteria

According to a 2019 study published in the journal Cancer, bacteria, fungi, and other microbes in the digestive tract  collectively called the gut microbiome are now thought to influence cancer risk. “With a diet that lacks important nutrients, a person is more likely to develop a microbial imbalance within the intestine called 'dysbiosis.' This can negatively affect an individual's immune system and potentially lead to the growth of tumors.

Monisha Bhanot, MD, a board-certified physician at Batiste MD Anderson Cancer Center in Jacksonville, Florida, explains that dietary fiber found in fruits, vegetables, whole grains, and legumes, such as omega-3 fats, is found in seafood and nuts, for example. Example; It contributes to a healthy gut microbiome that protects women from breast cancer.” This means that certain foods can really prevent cancer.

6. Try to stand up

Numerous research has shown that people who spend most of their day sitting are more likely to develop colon and endometrial cancer than people who move or stand a lot. Several studies published in the Journal of the National Cancer Institute also found that the more a person sits for more than two hours at a time, the 8% higher the risk of colon cancer. And endometrial cancer by 10%. Therefore, you should try to stand a lot or walk around your work area throughout the day to avoid contracting this dreaded disease.

7. Check your home's air quality

In the United States of America, for example, about 1 in 15 homes have high levels of radon, a colorless, odorless natural gas that seeps out of the soil and can get trapped inside your home. According to the National Cancer Institute, radon is the second most common cause of lung cancer, after smoking. So ask for help to test the indoor air in your home to see if it is healthy or not; Take every measure to ensure optimum air quality in your home.

8. Don't watch TV in the evening

A study of more than 90,000 women found that women under the age of 50 who watched more than two hours of television per day had a 69% increased risk of colon cancer; Compared to those who don't watch TV at all. In fact, TV is not considered a cause of cancer  in fact, watching too much TV is a sign of a generally sedentary lifestyle. This is alarming; Activity has a good effect in reducing the risk of cancer. So, Dr. Stegal says, you should replace watching TV with 150 minutes a week of moderate exercise, or 75 minutes a week of vigorous exercise, to get the most benefit from preventing cancer risk.

9. Have a cup of caffeine

According to the National Cancer Institute, the antioxidants in green and black tea have been shown to protect the body's cells from DNA damage that can lead to cancer. And one study in Scientific Reports suggests that coffee may protect against tumors, too. So feel free to have a cup of caffeine  tea, coffee or latte every day. Be careful not to drink drinks that contain a lot of sugar! A recent French study has linked the consumption of large amounts of sugary drinks to an increased risk of cancer.

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