In the last couple of blog posts, we’ve discussed a variety of issues related to breast cancer for Breast Cancer Awareness Month. You now know about screening guidelines, mammograms, and available help for those diagnosed with breast cancer. Today, we’d like to talk more about prevention and the steps you can take now to help you stay well and reduce your risk for breast cancer later. Thanks once again to the American Cancer Society for providing guest content:
Did you know you can take steps that could help lower your risk of getting breast cancer? Staying at a healthy weight, getting regular exercise, and limiting how much alcohol you drink are ways you can help lower your risk and be healthy.
Watch your weight. Being overweight or obese is linked to an increased risk of breast cancer. So, choose foods that will help you get to and stay at a healthy weight. Here’s how to start:
-
Balance the number of calories you eat with your physical activity.
-
Eat at least 2½ cups of a variety of vegetables and fruits each day.
-
Try to choose whole grains instead of processed (refined) grains and sugars.
-
Limit the amount of red meat and processed meat you eat, especially those high in fat.
Exercise. Adults should get at least 150 minutes of moderate activity a week or 75 minutes of vigorous activity per week, or an equal combination, preferably spread throughout the week.
-
Moderate activities make you breathe hard, such as walking briskly, leisurely bicycling, mowing the lawn, yoga, ice skating, or dancing.
-
Vigorous activities increase your heart rate and make you sweat and breathe faster. This type of activity includes jogging or running, digging, carrying or hauling, jumping rope, or swimming.
Limit how much alcohol you drink. Women who drink should limit their alcohol intake to no more than 1 drink a day. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
In addition to making healthy lifestyle choices, talk to your health care provider about the best breast cancer screening plan for you. Screening tests can help find breast cancer early, when it may be easier to treat.
For more information on the steps you can take to help reduce your risk of breast cancer and other cancers, too, visit the American Cancer Society website at cancer.org/breastcancer or call us at 1-800-227-2345. We’re here for you every step of the way.