Alcohol use increases your risk for breast cancer. Try to limit yourself to no more than one drink per day or better still...drink something healthy.Most twentysomethings are too busy finishing school, launching careers, and starting families to consider their risk of breast cancer. And it is relatively rare: the probability of a woman in her 20s developing the disease is only 1 in 1,837. But your 20s are the ideal time to start reducing your risk of getting the disease in the future. Here’s what you can do.
1. Get a clinical breast exam. These tests involve a physical exam by a medical professional and should be repeated at least every three years during your 20s.
2. Be breast aware. Though some doctors now consider breast self-exams optional, it’s a smart idea to become familiar with your breasts so you notice any small changes, which you should then bring to the attention of your doctor ASAP. Learn how to check your breasts.
3. Find out if you’re at high risk. If breast cancer runs in your family, talk to your doctor about whether you need stepped up screening. “For a small subgroup of women with strong family histories of breast cancer, we recommend starting screening, including annual mammograms and MRIs at age 25,” says Julie R. Gralow, MD, director of breast medical oncology at the University of Washington and Fred Hutchinson Cancer Research Center in Seattle. You may also want to consider getting tested for the BRCA-1 and BRCA-2 gene mutations, which are linked to an increased risk of breast cancer.
4. Drink less alcohol. “This means no more than one drink per day,” says Anne McTiernan, MD, PhD, director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle and coauthor with Dr. Gralow of Breast Fitness: An Optimal Exercise and Health Plan for Reducing Your Risk of Breast Cancer. “Alcohol use increases your risk for breast cancer.”
5. If you have children, breast-feed them for at least six months. Some studies suggest that breast-feeding may slightly lower breast cancer risk, particularly if a woman continues breast feeding for 1.5 to 2 years. A recent study by researchers at the Fred Hutchinson Cancer Research Center showed that breast feeding for six months or longer reduced the risk of low grade, slow-growing breast cancer by 20%, while the risk of triple-negative disease was cut by 50%.
6. Stay active. Studies suggest that exercising three to four hours per week at moderate or vigorous levels can reduce your risk of breast cancer by about 20%. Whether it's brisk walking, biking, dancing, or jogging, work to keep your heart rate above its baseline level for at least 20 minutes at a time.
7. Eat a healthy diet. While the relationship between diet and cancer is far from established, research suggests that a plant-based diet is associated with reduced risks for several cancers. The National Cancer Institute has for many years recommended that members of the general population eat at least five servings of fruits and vegetables per day, but Dr. McTiernan points out that most experts on cancer and diet recommend at least double that amount. Focus especially on eating a variety of brightly colored vegetables and fruits, as these contain the highest concentrations of vitamins. Limit your intake of red meat to 4 ounces (about the size of a deck of cards) per day on average. Dr. McTiernan also recommends avoiding meats such as sausages and bologna. “The chemicals that are used to process the meats have been found to cause several kinds of cancers,” she notes. Strive also to minimize your intake of high-calorie foods such as sugary drinks, juice, desserts, and candies, as well as refined breads and chips.
Breast Cancer Quiz
Taken from Health.com
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