While genetics play a role, emerging research emphasizes the notable impact of daily habits on breast cancer risk.Dr. Jetsada Bunnayawiroj,a physician at Maharaj Nakhon Ratchasima Hospital in Thailand,is sharing actionable advice on how women can proactively reduce their risk through lifestyle modifications. This report details six key areas – from sleep and diet to exercise and screenings – where simple changes can have a substantial effect on hormone levels,inflammation,and overall breast health.
A physician is sharing practical advice on lowering the risk of breast cancer, emphasizing that small, often overlooked daily habits can significantly impact hormone levels and inflammation.
Dr. Jetsada Bunnayawiroj, Deputy Director of Primary Care at Maharaj Nakhon Ratchasima Hospital, recently outlined strategies for reducing breast cancer risk, noting that many women prioritize healthy lifestyles but may unknowingly engage in behaviors that contribute to the disease’s development.
Breast cancer isn’t solely determined by genetics, Dr. Jetsada explained. It’s strongly linked to hormonal fluctuations, inflammation, and overall lifestyle. The good news, he says, is that many of these factors are modifiable, meaning changes can be made before the onset of illness.
1. Prioritize Sleep to Regulate Hormones Disrupting your sleep schedule can lower melatonin levels, a hormone crucial for suppressing the growth of abnormal cells, including breast cancer cells. Women who consistently get insufficient sleep, go to bed late, or experience poor sleep quality tend to have higher estrogen levels. Aiming for bedtime before midnight and achieving 7–8 hours of sleep each night is a foundational step in reducing risk.
2. Manage Unhealthy Fats to Lower Excess Estrogen Visceral fat and accumulated fat aren’t just linked to weight gain; they also act as estrogen producers. An overabundance of estrogen can stimulate abnormal cell growth in the breasts. Reducing fried foods, trans fats, and sugar while increasing daily physical activity can help lower excess estrogen and promote hormonal balance.
3. Incorporate Cruciferous Vegetables to Aid Estrogen Detoxification Broccoli, cabbage, kale, and other cruciferous vegetables contain compounds that help the liver convert estrogen into a form that is less likely to stimulate cancer and facilitate its removal from the body. Women who regularly consume these vegetables have a significantly lower risk of developing breast cancer. Aim for at least 1–2 handfuls of lightly cooked vegetables daily.
4. Limit Alcohol Consumption, Even in Small Amounts Many believe that a daily glass of wine is harmless, but alcohol actually raises estrogen levels and increases inflammation in breast tissue. The more frequently alcohol is consumed, the greater the accumulated risk. For those seeking to reduce their risk, limiting alcohol intake to special occasions is advisable.
5. Engage in Regular Physical Activity to Reduce Silent Inflammation Exercise doesn’t need to be strenuous. Just 30 minutes of brisk walking, yoga, or cycling each day can help lower insulin levels, reduce fat, decrease hormones that promote cancer, and boost the immune system. Research shows that women who are regularly physically active have a notably lower risk of breast cancer compared to those who lead sedentary lifestyles.
6. Schedule Annual Breast Health Screenings, Especially After Age 35 Early-stage breast cancer often presents no noticeable symptoms, and tumors may not be detectable through self-examination. Many women don’t discover a lump until it has grown or the cancer has spread. Annual health checkups are therefore vital, particularly for women aged 35 and older. This should include a breast ultrasound or mammogram, as recommended by a physician. Early detection significantly improves treatment outcomes, reduces the need for extensive surgery, and minimizes the impact on quality of life.
“Breast cancer doesn’t develop overnight, but gradually accumulates due to hormonal imbalances, excess fat, inflammation, and repeated daily behaviors. Starting to prioritize self-care today – getting enough sleep, eating a balanced diet, staying active, and reducing hormone disruptors – can steadily lower your risk. Good breast health is achievable without waiting for illness,” Dr. Jetsada said.
Read the original article at: Doctor Jed Shares Tips to Reduce Breast Cancer Risk with Everyday Lifestyle Changes
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