Ten useful tips to prevent breast cancer

Every year, coinciding with the celebration of World Breast Cancer Day. Hundreds of activities are organized to raise funds and make society aware. And, in particular, all women of the impact of this disease, and of the need to reinforce research.

It is likely that you yourself have participated in some of them, such as the popular marathons ( Carrera de la Mujer, Women Race …), or retweeted a message with the hashtag of the campaign #JoinAlRosa or #AeccEnMarcha of the Spanish Association against Cancer.

But although we have all heard about what the risk factors are, we do not always take preventive measures. However, it has been shown that of the 25,000 new cases of breast cancer detected each year in Spain, and 1.6 million in the world, 20% are related to external factors, such as a sedentary lifestyle, excessive consumption of alcohol, poor nutrition, or excess body fat may therefore be preventable. And it is known that 80% of cases that are detected and treated early can be cured.

So we have asked Dr. Rafael Fábregas, consultant for Gynecology Oncology and Breast Cancer at Dexeus Mujer, to draw up a list of 10 simple tips that are useful for preventing breast cancer:

Get Regular Check-Ups

In our center, we recommend annual mammograms from the age of 40. The population control is carried out every two years and from the age of 50 (this would be the recommended minimum).

Explore Your Breasts Once A Month

You can do it any day, or after menstruation.

Do Physical Exercise on A Regular Basis

For it to really have preventive action, a minimum of four hours a week is recommended. The type of activity depends on each age, constitution, and personal hobbies (do something you like!). The best exercise is aerobic without the need to be competitive.

Maintain the Proper Weight

Obesity is a very important risk factor for breast cancer. Circulating hormones are metabolized in fat and the result is the presence of tumor inducers. The fight against being overweight is an important pillar in the health of the human being. To know if your weight is correct you must calculate your BMI (body mass index).

Follow A Healthy Diet

You can ask a nutritionist for advice or consult the healthy eating pyramid. The Mediterranean diet is a good model to follow. In general, it is recommended that you provide quality protein, such as those contained in legumes and meat (preferably white) and fish, fresh fruit, nuts (preferably unroasted and without salt), vegetables and seasonal vegetables, carbohydrates of slow absorption (such as rice) and virgin olive oil.

Reduce Alcohol Consumption

Alcohol causes an increase in fat and is toxic to the liver. Both reasons can increase the risk of breast cancer.

 Stay Fit After Menopause

It has been shown that at this stage regular physical exercise reduces the risk of breast cancer.

Ask For Genetic Advice

Some mutations, especially in the BRCA1, BRCA2, and p53 genes, are associated with a 20-30% increased risk of this type of cancer. However, they are rare and account for only a small part of the total burden of breast cancer. If you have a family history or have had a benign tumor, you should consult an expert. In our center, we offer specific tests to detect the risk individually and we offer guidance to know what options exist in these cases.

Avoid Exposure to Toxic Substances

It is possible that some toxic substances may influence the appearance of breast cancer, but this has not been proven. Tobacco does not seem to be related to breast cancer, but instead, radiation does, as long as they are very high doses. The doses administered in a mammogram are very low and do not justify the risk of cancer.

Preventative Surgery

Prophylactic mastectomy is only justified in very high-risk cases with a genetic predisposition to breast cancer. It is a very traumatic surgery and there must be a scientific justification for admitting it.

You may like to read Cancer prevention: 10 tips to reduce your risk