Penzenka named five habits that help reduce the risk of breast cancer

Residents of the Penza region told about five habits that can help reduce the risk of breast cancer. According to the press service of the regional Ministry of Health, about 30% of cases of this disease can be prevented due to lifestyle changes. An important role in prevention is played by maintaining a normal weight, physical activity, proper nutrition and avoiding alcohol.

The first rule is to monitor body weight, especially after menopause. Fat tissue is able to produce estrogen, a hormone that can stimulate the growth of certain types of tumors. Therefore, overweight is considered as one of the risk factors for breast cancer.

The second recommendation is to engage in regular physical activity. The World Health Organization recommends moderate exercise for at least 150 minutes per week. It can be brisk walking, swimming or dancing. For example, it is enough to exercise for 30 minutes five days a week. Movement helps regulate insulin and estrogen levels, as well as keeping the immune system functioning.

The third habit is to limit the use of alcohol. Alcoholic drinks can increase estrogen levels and damage the DNA of cells. According to these studies, each daily serving of alcohol is associated with an increase in the risk of breast cancer by 7-10%. At the same time, there is no safe dose of alcohol in terms of cancer risks.

The fourth rule concerns nutrition. It is recommended to include vegetables, fruits, whole grain products and legumes more often in the diet. Particular attention should be paid to various types of cabbage, including broccoli, cauliflower and Brussels. They contain substances involved in the exchange of estrogen. At the same time, it is recommended to limit the use of red meat and processed meat products, including sausages and sausages.

The fifth recommendation is breastfeeding, if possible. It is associated with a reduced risk of developing breast cancer. During feeding, the effects of estrogen are reduced, and breast cells undergo changes that can help protect them. At the same time, a longer period of breastfeeding is associated with a greater severity of the protective effect.

It is noted that these measures give results with prolonged compliance. It is not necessary to change all habits at the same time. You can start with small steps – for example, a daily 15-minute walk or increase the amount of vegetables in the diet.