Maintaining Good Breast Health
While there is no known cause for breast cancer, typically the adage is, if you’re a woman, you are at risk for the disease. While there is not much you can do about being born a woman, there are several key things you can do to maintain and preserve the health of your breasts.
Familiarize Yourself with Your Breasts. Understanding the size, shape and texture of your breasts is important as knowing this will help you to know when there is a deficiency. You should also understand the many factors that affect changes in your breasts like pregnancy, age, genetics, your menstrual cycle, medication, and weight gain or loss.
Increase Your Vegetable Intake. Many studies have shown that women whose diets are rich in vegetable based fiber, are less likely to suffer from breast cancer. Vegetables like broccoli, cauliflower, cabbage and brussel sprouts are most known to prevent cancer. The recommended intake of vegetables is 3 daily; this recommended value can be achieved by eating either cooked or raw vegetables.
Drink Green Tea. Green tea has many anti-carcinogenic qualities and has proven to lower the rates of not only breast cancer, but various cancers.
Consider Olive Oil. Including olive oil in your diet can prove to be very beneficial. 25% of women who include it in their diets have a lower incidence of breast cancer, as compared to women who have little to no olive oil intake.
Limit Alcohol Intake. Large consumptions of alcohol has proven to be a key factor in breast cancer rates. While alcohol has other positive effects, intake should be limited in an effort to preserve the health of your breasts.
Limit Stress. Studies have shown that excess stress and anger may lead to both malignant and benign breast disease. The best way to avoid this and preserve your breast health is to partake in activities that reduce stress like: meditation, a light stroll and yoga. Doing something you love like reading, painting or watching television are also good activities to relieve stress and maintain your breast health.
Exercise Often. Join a local gym or watch and partake in an exercise video from the comfort of your own home. The objective is to get your blood flowing. Regular exercise has been proven to reduce breast cancer rates in women.
Massage Your Breasts. Massaging your breasts improves the blood circulation to your breasts and also helps to relieve stress. A breast massage can be done by gently rubbing the breasts in a circular motion for about 2 to 3 minutes.
Do Monthly Breast Self-Examinations. Many women tend to forget the importance of breast self-examinations. Doing regular self-exams, will help you to be in tune with your body and allow you to detect any irregularities or lumps.
Schedule an Annual Mammograms. Along with conducting regular breast self-examinations, you should also schedule to see a physician for an annual mammogram. The mammogram will help to detect any deficiencies in your breasts and have been the key to saving many women’s lives, as early-detection is key to surviving the effects of breast cancer.
Know Your History. Knowing the medical history of your family is critical in maintaining and preserving the health of your breasts. If your mother, sister or another close family member has experienced breast cancer, your risk for the disease increases.
Know Additional Risk Factors. Being aware of various risk factors that increase the likelihood of breast cancer (i.e. being overweight or taking certain medications) will help you to maintain and preserve the health of your breasts.
Maintain a Healthy Lifestyle. Maintaining a healthy diet which includes eating the right foods, avoiding cigarettes, and limiting alcohol intake are all key to maintaining the health of your breasts.
