When we hear the word "cancer," we all cringe a little, right? Meanwhile, as a woman, the fear we feel when we hear the word "breast cancer" is even greater. This is the second most common type of cancer in women in the world after skin cancer. But don't be afraid. Cancer is a very complex disease, and there can be many causes for it. But the best thing is that we can significantly reduce this risk by changing some of our lifestyle habits. Having these risk factors does not mean that you will definitely get cancer. Similarly, this disease can develop without any risk factors. Therefore, let's be aware of this and focus on the things we can control.
Body weight and unwanted fat
A problem that many people in our country are facing right now is weight gain. Especially after menopause, if you gain weight, your risk of breast cancer increases. Furthermore, if a person who is overweight develops cancer, the likelihood of it recurring is also higher.
Remember, not all fat in our bodies is the same. Fat stored in your belly is more dangerous than fat stored in your hips. This is because fat cells in your belly produce more proteins that cause inflammation in the body. This inflammation helps cancer cells grow.
But a little effort can make a big difference. Even losing as little as 5% or 10% of your total weight can go a long way in reducing your risk . Aim to lose as little as 250 grams (half a pound) per week.
How does alcohol use affect?
When we drink alcohol, our body's levels of hormones, such as estrogen, which are linked to breast cancer, increase. Not only that, alcohol can also damage the DNA in our cells.
Simply put, if you drink alcohol three or more times a week, your risk of breast cancer increases by about 15% . And, for every additional drink you drink per day, your risk increases by another 10%. So if you can choose something like a fruit drink instead of alcohol, it won't pose any risk.
Do you smoke? Then think about this too.
Smoking is a bad habit that contributes to many types of cancer. When it comes to breast cancer , your risk is even higher if you started smoking before the age of 17.Even if you quit smoking, the risk may remain high for up to 20 years before the damage is reversed.
If you need help breaking this habit, you can:
- Talk to your doctor and ask about a medication or patch.
- Join a counseling service or support group that helps you quit smoking .
- Try things like meditation.
Hormone therapy and birth control pills
This is a sensitive topic. Some women take hormone therapy to help with the discomforts of menopause. We call this Hormone Replacement Therapy (HRT) .
If you take HRT, which contains both estrogen and progesterone , for more than 5 years during menopause, your risk of breast cancer may increase. Birth control pills can also have this effect, as they release small amounts of hormones into the body.
But the good news is that after you stop taking these pills, this risk decreases again over time. Never make decisions about this alone . If you have any questions about this, be sure to talk to your doctor or gynecologist before making a decision.
| Risk factor | What we can do |
|---|---|
| Excess weight (especially belly fat) | Maintain a healthy weight through healthy eating and exercise. Losing even 5% of your weight is a big deal. |
| Alcohol use | Limit your alcohol intake to one or two times a week, or stop altogether. |
| Smoking | Quit smoking. Seek medical advice if necessary. The sooner you quit, the better. |
| Lack of physical activity | Engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling. |
A few other important points
Delay in having children
If your first pregnancy occurs after the age of 30 , your risk of breast cancer may be slightly higher. This is because your body is exposed to more estrogen during the childbearing years. Estrogen plays a role in the development of many breast cancers. The hormonal changes that occur during pregnancy and the maturation of breast cells provide protection against the growth of abnormal cells that can lead to cancer.
Sitting in the same place
Nowadays, most of our lives are spent sitting in a chair. In the office, in the car, on the sofa at home... This sedentary lifestyle opens the door to obesity and the risk of breast cancer. So get up and walk around whenever you can. Get into the habit of exercising for at least 30 minutes a day.
Vitamin D and diet
Some studies have found that low levels of vitamin D in the body may also increase the risk of breast cancer. The main way we get vitamin D is through sunlight. It can also be obtained from certain foods and supplements. Vitamin D may even have the ability to stop the growth of cancer cells.
However, since too much sun exposure increases the risk of skin cancer, exposure to sunlight in the morning for about 15 minutes a day, three days a week, is usually sufficient.
So is your diet . Eating too many processed foods - chips, biscuits, sweets - and eating too few vegetables, fruits, legumes, and whole grains increases your risk of cancer. Eating too much red meat and processed meats is also not good. If you eat red meat per week, it is wise to limit it to 350-500 grams.
Take-Home Message
- Maintain a healthy weight: It is very important to maintain a healthy weight for your height.
- Be active: Exercise for at least 30 minutes a day. Reduce the amount of time you spend sitting in one place.
- Limit alcohol and avoid smoking: Both of these habits significantly increase the risk of cancer.
- Eat a healthy diet: Eat more vegetables, fruits, legumes, and whole grains. Limit processed and red meats.
- Talk to your doctor: Don't be afraid to talk to your doctor about hormone therapy, birth control pills, or any health concerns you may have.
- Breast Self-Exam: Practice breast self-exams at least once a month. If you notice any changes or lumps, seek medical advice immediately.
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