About one million women worldwide suffer from breast cancer each year. Men can also develop breast cancer, but men are 100 times less likely to develop breast cancer than women. The majority of breast cancers are found in the upper part of the breast. In early stage, breast cancer may not have any conscious symptoms, but in advanced stage, breast lumps may appear, which are hard and tough, with poorly defined borders, no sense of envelope, little mobility and no obvious pain. Although the level of treatment technology and drugs available for breast cancer has led to a significant reduction in the mortality rate, the number of patients continues to rise. Breast cancer has long been the number one tumor in women. Early prevention of breast cancer has also become the focus of women’s attention. Based on the existing research results of breast cancer, Qingdao Tumor Prevention and Education Base has made the following suggestions on women’s diet and living habits.
Approach 1: Start from diet
Low-fat diet to prevent breast cancer. As the obesity rate and the number of cancer patients are rising at the same time in our society, the connection between the two is obvious. Every woman and their loving family members should reflect on their eating habits. “The American Cancer Society estimates that 1/3 of all cancer deaths are related to their unhealthy eating habits (especially high protein, high fat diets) and lack of exercise.
According to a study by the Oregon Health and Science Cancer Institute, women who consume four vegetables and fruits a day are less likely to develop breast cancer. Also, try to eat raw vegetables rather than cooked ones. Consuming fish 3 times a week will provide your body with enough Omega-3 unsaturated fatty acids to protect your cells. Avoid foods that contain polyunsaturated fats, such as corn oil and sunflower oil, and you may want to swap them for nut oils or olive oil. Sugar in soft drinks and junk food is also a food that should be avoided.
Studies have shown that there is also a relationship between alcohol intake and the probability of developing breast cancer. Drinking one to three alcoholic beverages a day can increase the likelihood of developing breast cancer. If alcohol must be consumed, women can take some folic acid to counteract the adverse effects of alcohol.
For many years, researchers have advocated that taking flaxseed can reduce the likelihood of breast cancer. Flaxseed contains lignans and Omega-3 unsaturated fatty acids, which have been shown in studies to be useful in cancer prevention. They are also easy to eat, and can be made as a liquid flaxseed to pour over salads, or ground solid flaxseed and sprinkled over breakfast.
In addition, women should consume low-fat dairy products, such as yogurt or skim milk, at least once a day.
Consistent exercise is just as important as a healthy diet. The ideal amount of exercise is 30 minutes a day. In any case, it is better to spend some time exercising every day than not to exercise at all.
Method 2: Regular medical check-ups
Don’t take breast cancer screening lightly starting from age 20
Mammograms are very important for women. Before you can feel a lump, an X-ray can check if cancer has taken root in your body. Although the number of breast cancer patients is increasing every year, the number of deaths as a result is decreasing, all thanks to timely and effective early detection and treatment.
Doctors recommend that women over the age of 40 receive an annual mammogram and women under the age of 40 at least every three years. Women with a family history of breast cancer should start getting screened as early as possible. In addition, women who gain more than 20 kg during adulthood are twice as likely to develop breast cancer after menopause. Women who do not regain their pre-baby weight after childbirth should also be extra cautious. In addition, products containing estrogen have been shown to contribute to the development of breast cancer.
Method 3: Breast self-examination
Besides going to the hospital, self-examination is also a proven method.
A. Check in the shower
When you take a shower, put soap on your breasts first so that it is easy to slide and check.
B. Examination in front of the mirror
Stand in front of the mirror with your hands hanging down and see if your breasts look normal. Are there any sunken nipples? Is there any skin wrinkling, swelling …… and other phenomena? Gently pinch the nipple to see if there is any discharge? Then check the armpit, is there any lymph gland swelling? Finally, raise your hands above your head and do it again!
C.Lying down to check
Lie on your back and place a small pillow or folded towel under your left shoulder, put your left hand on the back of your head, straighten the fingers of your right hand together and gently press the left breast to make a small circle massage, at this time you can imagine your breast as a clock face, from the position of 12 o’clock, check in the direction of the clock to the origin (at least three circles of massage). Follow the above method and use the left hand to check the right breast instead.
The best time to check yourself is after each period (the 9th-11th day after your period is best). If you feel a lump in your breast or any other abnormalities, you should seek medical help immediately. (Related reading: What diseases are indicated by breast abnormalities?) Because the average age of breast cancer patients is decreasing, women should start screening from the age of 20. Even if you do not have a family history of breast cancer, you should not take it lightly. According to statistics, 80% of breast cancer patients do not have a family history of breast cancer.
Finally, using your thumb and index finger, gently pinch the nipple to check for discharge. If you find any strange or suspicious lumps after self-examination, please seek medical attention for further examination.
Are you one of the people who are prone to breast cancer?
Those who have a family history of cancer, especially if their mother or sister has had breast cancer.
◆ Those who have early menarche (under 12 years old) and late menopause (above 55 years old).
◆ Those who have certain benign breast diseases.
◆ Those who frequently receive radiation chest x-ray or chest X-ray.
◆ Those who have never breast-fed, never had children or had late childbirth or had many miscarriages.
◆ Women with high density and firm texture of the breast.
◆ Women who are particularly obese above the waist and whose waist circumference is similar to their hip circumference.