Three Easy Steps to Reduce Breast Cancer Risk

Roseous.com - Three Easy Steps to Reduce Breast Cancer Risk. There is no woman who is not afraid of breast cancer. In Indonesia, according to information from Health Research Association conducted by the Ministry of Health in 2013, breast cancer is one of the highest prevalence of cancer in Indonesia, which is 50 per 100,000 population with the highest incidence rate in D.I. Yogyakarta for 24 per 10,000 population. But fortunately, there are some lifestyle changes that women can do to avoid this deadly disease.

It's important for us to understand that we can do some things to prevent breast cancer from attacking, says Alice Bender, head of the nutrition department at the American Institute for Cancer Research. Furthermore, the American Institute for Cancer Research recommends that women make the following three lifestyle changes in an effort to reduce the risk of breast cancer.

1. Keep the ideal weight

Maintaining weight to stay within healthy limits is one of the most important factors reducing the risk of breast cancer, especially in the post-menopausal period. Excess body fat can produce chemicals that encourage chronic inflammation, increase levels of insulin and hormones in the blood that can spur the growth of cancer cells.

The size of your BMI and waist can be a good indicator of whether you have a healthy weight or not. Excess fat in the middle of the body needs to be a particular concern because the fat in this section that most can trigger various diseases including heart disease and cancer.

In order to keep the weight ideal, multiply the consumption of plant foods by not fried and limit high-calorie foods.

2. Keep moving

Physical activity can reduce the risk of two types of breast cancer: pre-menopause and post-menopause, says Bender. Simple actions such as moving the body can help you manage your weight, boost your immune system and help keep your gastrointestinal tract in good shape.

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"Bodybuilding and exercise will encourage the body to release many toxic substances and the useless.Not only will we feel more fit but also we will be protected from various diseases including breast cancer," explained Bender again. Spend at least 30 minutes a day to exercise or move your physical every day.

3. Reduce alcohol, or better avoid it altogether

"Alcohol is carcinogenic or triggers cancer," says Bender. "Alcohol can damage DNA, trigger hormone production like the hormone estrogen, which can trigger cancer."

Most importantly, do BSE and SADANIS regularly with the aim of finding lumps and abnormal signs on the breast as early as possible. BSE and SADANIS can be done every month on days 7 to 10 counted from the first day of menstruation; or on the same date every month for women who are already menopausal.