Written by
Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
Breast health is a critical aspect of women's overall well-being. It is essential for every woman to understand that maintaining optimal breast health involves adopting specific lifestyle habits and extends beyond routine screenings and mammograms.
Healthy Lifestyle Habits for Maintaining Breast Health:
- Perform Regular Self-Checks: Regular self-examination of breasts aids in early detection of any anomalies such as lumps or changes in size and shape. Familiarize yourself with your breasts' normal appearance and feel to easily identify any changes. Consult your healthcare provider immediately if you notice any unusual changes during these examinations.
- Maintain a Healthy Weight: Maintaining a healthy weight through balanced nutrition and regular exercise is crucial for women at every age. Excess weight can lead to hormonal imbalances and higher estrogen levels (produced by excess fat tissue).
- Exercise Regularly: Physical activity has numerous benefits including weight control, improved immune function, and reduced stress levels, all of which contribute to better breast health. Activities could range from brisk walking or cycling to more intense workouts like aerobics or strength training – aim for at least 150 minutes of moderate-intensity activity per week.
- Eat a Balanced Diet: Dietary habits play a critical role in maintaining healthy breasts. A balanced diet rich in fruits, vegetables, lean proteins, whole grains, and low-fat dairy products provides essential nutrients for cellular repair and growth. In addition to this diet there are many other foods that are beneficial due to certain properties contained within them. The Brassica family, which includes broccoli, Brussel Sprouts, cauliflower, kale, and cabbage, contain protective phytonutrients. Certain foods like flaxseeds, walnuts, and fatty fish are also beneficial for overall wellness. Turmeric, green tea, and ginger provide many beneficial antioxidant properties.
- Limit Alcohol Consumption: Excessive alcohol consumption has been associated with an increased risk of developing breast cancer. It's recommended alcohol intake is limited to one drink per day.
- Quit Smoking: Smoking is associated with many types of cancers including breast cancers, and quitting is strongly advised.
- Adequate Sleep: Lack of sleep can affect our immune system making us more susceptible to diseases, and it’s also important for regulating hormones that affect breast tissues.
- Manage Stress: High-stress levels can negatively impact overall wellbeing including breast health, and it can also negatively affect our immune system. Try incorporating yoga, meditation, deep breathing, or other de-stressing techniques.
- Daily Supplements: While a balanced diet should provide most required nutrients, certain supplements may be beneficial for maintaining breast health. These include vitamin D3, which supports a healthy immune system; omega-3 fish oil, which supports whole body health and a healthy, balanced inflammatory response; and antioxidant vitamins C and E, zinc, and selenium for combating free radicals.
- Schedule Regular Mammograms: Starting at age 40 (or earlier if recommended by a physician), regular mammograms should be part of our routine healthcare. Achieving optimal breast health requires a commitment to adopting healthier lifestyle choices, like these 10 good habits. Always consult with your healthcare provider regarding personal health concerns or questions related to breast wellness.
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