Maintain a Healthy Weight:

Being Overweight or obese, especially after menopause, has been linked to an increased risk of breast cancer. Dr. Mansi Shah explains that excess body fat can lead to higher levels of estrogen and insulin, which are associated with certain types of breast cancer. Maintaining a healthy weight through a balanced eating and regular exercise is essential.

Tips to Maintain a Healthy Weight:

• Monitor your portion sizes
• Avoid processed food high in sugar and unhealthy fats
• Include plenty of fruits, vegetables, and whole grains in your diet.
• Stay hydrated by drinking plenty of water.

Stay Physically Active:

Regular physical activity helps in maintaining a healthy weight and can lower the risk of breast cancer. Exercise can regulate hormones like estrogen and insulin, which are linked to breast cancer development.

Tips to Stay Active Physically:

• Brisk walking for 30 minutes, five days a week.
• Joining a dance class or cycling.
• Incorporating strength training exercises at least twice a week.

Eat a Balanced Diet:

What you eat plays a vital role in your overall health and can influence your risk of developing breast cancer. Dr. Mansi Shah suggests focusing on nutrient- rich foods that provide antioxidants, vitamins, and minerals.

Key Nutritional Tips:

• Choose Plant-Based Foods: Include a variety of vegetables, fruits, whole grains, and legumes.
• Limit Red Meat and Processed Foods: Studies have shown that high consumption of red and processed meats may increase the risk of certain cancers.
• Incorporate Healthy Fats: Opt for sources of healthy fats such as olive oil, avocados, and nuts.
• Eat Fiber- Rich Foods: Fiber can help maintain a healthy digestive system and may have a protective effect against cancer.

Limit Alcohol Consumption:

Research has shown that the risk of breast cancer increases with the amount of alcohol consumed. Even small amounts can raise the risk. Dr. Shah advises that if you choose to drink, do so in moderation—ideally limiting yourself to no more than one drink per day.

• Why Alcohol Increases Risk: Alcohol can raise estrogen levels and may damage DNA in cells. Both of these factors can contribute to the development of breast cancer.

Avoid Smoking:

Smoking is linked to many types of cancer, including breast cancer, especially in premenopausal women. The carcinogens in tobacco can damage cells and increase the risk of breast cancer. Quitting smoking can greatly improve your overall health and reduce cancer risk.

Tips for Quitting Smoking:

• Seek Support groups or professional counseling.
• Use nicotine replacement therapies if needed.
• Stay active and engaged in hobbies to avoid triggers.

Breastfeed if possible:

Breastfeeding has been shown to provide a protective effect against breast cancer. The longer you breastfeed, the greater the protective benefit. Dr. Manasi Shah notes that breastfeeding helps lower estrogen levels in the body and can reduce the risk.

• How Breastfeeding helps: breastfeeding may cause changes in breast cells, making them more resistant to cancer-causing mutations.

Limit Hormone Replacement Therapy ( HRT):

Hormone replacement therapy, especially when taken for more than five years, can increase the risk of breast cancer. If you need to take HRT to manage menopause symptoms, Dr. Shah advises discussing the risks and benefits with your doctor and considering the lowest effective dose for the shortest time.

Get Regular Screenings:

Routine screenings can help detect breast cancer early when it is most treatable. Mammograms, clinical breast exams, and self-examination are all part of a comprehensive approach to early detection.

Recommended Screening Guidelines:

• Mammograms: Women over 40 should have an annual mammogram, though specific guidelines may vary.
• Clinical Breast Exams: Visit your doctor for a breast exam at least once a year.
• Self-Exams: Be aware of how your breasts normally look and feel. If you notice any unusual changes, such as lumps, swelling, or changes in shape, consult your doctor promptly.