October marks Breast Cancer Awareness Month, which aims to increase knowledge of how we can help beat one of the most common cancers in women. Currently, breast cancer is the leading type of cancer among women, replacing cervical cancer. Here’s what you can do to cut your risks:
A US study which looked at 1.4 million participants found that a higher level of physical activity could lower the risk of 13 different types of cancers, including reducing the risk of breast cancer by 10%. A Canadian research team also found that doubling the amount of weekly physical activity from 150 to 300 minutes could lower the the risk of breast cancer in postmenopausal women by significantly reducing body fat, especially in obese women.
Eat more fruit
A large-scale US study found that high consumption of fruit during adolescence – 2.9 servings per day – was associated with around a 25% lower risk of breast cancer in middle age compared to a low consumption of fruit – 0.5 servings per day. In addition, the results also suggested that two servings per week of apples, bananas and grapes during adolescence was significantly associated with a reduced breast cancer risk, as was two servings per week of oranges and kale during early adulthood.
Cut down on saturated fat
US research published last year found that consuming large amounts of saturated “bad” fat or low amounts of mono- and polyunsaturated “good” fats during adolescence is linked to higher breast density in young adulthood, a strong risk factor for breast cancer.
Saturated “bad” fats are commonly found in meat and dairy products like fatty meats, cheese and butter, while nuts, olive oil and avocado are among common sources of monounsaturated “good” fats.
Get regular dental checks
After following more than 65,000 female participants aged 54 to 86 for an average of eight years, a US study found that a history of gum disease was associated with a 14% higher risk of developing any cancer and a “significantly higher risk” of breast cancer.