Taking proactive steps for breast health is essential, not just during Breast Cancer Awareness Month but throughout the year. While no single action can eliminate risk, a wellness-focused lifestyle can make a positive difference. Here are seven evidence-backed tips to promote breast health and support overall well-being.
- Regular Self-Exams and Clinical Screenings
One of the simplest yet most powerful actions you can take is to perform regular breast self-exams. By becoming familiar with how your breasts normally look and feel, you’re more likely to notice any changes that could indicate a problem. In addition, scheduling annual screenings such as mammograms and clinical exams is crucial.
- Did You Know? Early detection can significantly improve survival rates. When breast cancer is detected early, the five-year survival rate is up to 98%.
- Wellness Insight: Self-awareness empowers you to advocate for your health, helping you detect changes sooner and facilitating timely intervention.
- Maintain a Healthy Weight
Maintaining a healthy weight is crucial for many aspects of health, including breast health. Extra body fat, especially after menopause, can increase estrogen levels, which may raise breast cancer risk.
- Supporting Research: Studies show that post-menopausal women who are overweight have a 20-40% increased risk of developing breast cancer.
- Wellness Tip: Choose a balanced diet filled with whole grains, lean proteins, and a variety of colourful fruits and vegetables, which provide antioxidants that support cellular health.
- Stay Physically Active
Regular exercise benefits the body in countless ways, and research confirms it can lower breast cancer risk by balancing hormone levels and managing weight.
- What Studies Show: Women who engage in at least 30 minutes of exercise daily can reduce their breast cancer risk by up to 12%.
- Wellness Tip: Choose activities you enjoy—be it walking, dancing, swimming, or yoga—to make regular movement a sustainable and enjoyable part of your routine.
- Limit Alcohol Intake
Alcohol is linked to increased estrogen levels, which can increase breast cancer risk. Minimising alcohol or opting for alcohol-free days is a positive step for your health.
- Research Insight: Women who consume three alcoholic drinks per week increase their breast cancer risk by 15%, with a 10% increase in risk for each additional drink.
- Wellness Tip: Choose mocktails, herbal teas, or sparkling water infused with fruit for social occasions, giving you refreshing alternatives without added risk.
- Prioritise a Balanced Diet Rich in Antioxidants
A diet rich in antioxidants can help protect cells from damage. Foods like berries, leafy greens, nuts, and seeds are packed with antioxidants that support cellular health and can reduce inflammation.
- Did You Know? According to the American Institute for Cancer Research, diets high in fruits and vegetables are associated with a lower risk of various cancers, including breast cancer.
- Wellness Tip: Try adding “rainbow meals” to your diet—choosing a variety of colourful fruits and vegetables each day to ensure a wide range of nutrients and antioxidants.
- Minimise Exposure to Environmental Toxins
Everyday products can contain chemicals such as BPA and phthalates that disrupt hormone balance. Reducing exposure to these can support hormonal health, which is closely linked to breast health.
- Insight: Research suggests that exposure to BPA, commonly found in plastics, may increase breast cancer risk due to its estrogen-like effects.
- Wellness Tip: Choose glass or stainless steel for food storage, avoid heating plastics, and select skincare products free from parabens and phthalates.
- Manage Stress and Prioritise Mental Wellness
Managing stress is essential for overall health. Chronic stress does not directly cause breast cancer but can lead to unhealthy behaviours that increase risk.
- Insight: While stress itself is not a direct cause of cancer, poor stress management can lead to habits like smoking or excessive drinking, which are linked to increased cancer risk.
- Wellness Tip: Prioritise regular relaxation practices, like massages, mindfulness, and spa treatments, to support mental wellness and stress management.
Breast health is an integral part of overall wellness. By making these lifestyle changes, you are not only supporting breast health but also investing in a healthy future. At Amani Spa and Wellness, we’re here to help you embrace a proactive approach to health and wellness. Remember, small daily habits add up to lasting impacts. Take a step for your well-being today and empower yourself with the knowledge and actions to support a healthy, fulfilling life.
