Written by Vera Coetsee, Health and Nutrition Coach
23 Sept 2024
October is recognised as Breast Cancer Awareness Month, a vital campaign dedicated to raising awareness about breast cancer and its impact on individuals and families. This month serves as a reminder to prioritise early detection through regular screenings and self-examinations, as well as to support those affected by the disease.
A holistic approach to cancer awareness and prevention emphasises the interconnectedness of physical, emotional, and environmental factors in reducing cancer risk and improving overall well-being. This comprehensive perspective encourages individuals to adopt healthier lifestyles through balanced nutrition, regular physical activity, stress management, and supportive community engagement.
Eat a Balanced Diet
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support overall health and may help lower cancer risk. Foods high in antioxidants, such as berries, leafy greens, and nuts, can combat oxidative stress and inflammation. Additionally, incorporating healthy fats from sources like avocados and olive oil, while limiting saturated fats and processed sugars, can contribute to maintaining a healthy weight—a key factor in reducing breast cancer risk.
Stay Physically Active
Regular exercise helps maintain a healthy weight, which is crucial since obesity is a significant risk factor for breast cancer, particularly after menopause. Engaging in at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming, can improve overall health and support the body’s hormonal balance. Exercise also enhances immune function and reduces inflammation, both of which play a role in cancer prevention.
Manage Stress
Chronic stress can negatively impact the immune system and hormonal balance, both of which may contribute to the development of cancer. Engaging in stress-reducing activities such as yoga, meditation, deep breathing exercises, or mindfulness can help mitigate these effects. Incorporating hobbies, spending time with loved ones, and participating in community activities can also provide emotional support and enhance overall well-being.
Limit Exposure to Environmental Toxins
Limiting exposure to environmental toxins is an important strategy in the prevention of breast cancer. Various chemicals found in everyday products, such as pesticides, industrial pollutants, and certain personal care items, have been linked to an increased risk of cancer. By opting for natural or organic products, including cleaning supplies and cosmetics, individuals can reduce their exposure to harmful substances.
Get Regular Check-Ups
Getting regular check-ups is a crucial step in the prevention and early detection of breast cancer. Routine screenings, such as mammograms and clinical breast exams, allow for the identification of abnormalities at their earliest stages when treatment is most effective.
At Restore, we now offer Genetics Testing as an add on to our personalised health screening packages. If you have a strong family history of breast and/or ovarian cancer, getting a genetic test can help determine if you have an inherited genetic mutation that increases your risk. Knowing your genetic risk can allow you to take proactive steps to manage that risk, such as increased breast cancer screening, and preventive medications.
Make a booking at our clinic here to enquire further about our testing options available.
Sources:
Kolak A, Kamińska M, Sygit K, Budny A, Surdyka D, Kukiełka-Budny B, Burdan F. Primary and secondary prevention of breast cancer. Ann Agric Environ Med. 2017 Dec 23;24(4):549-553. doi: 10.26444/aaem/75943. Epub 2017 Jul 18. PMID: 29284222.
El-Sherif A, El-Sherif S, Taylor AH, Ayakannu T. Ovarian Cancer: Lifestyle, Diet and Nutrition. Nutr Cancer. 2021;73(7):1092-1107. doi: 10.1080/01635581.2020.1792948. Epub 2020 Jul 16. PMID: 32674720.