Breast cancer is something that many women spend their lives worrying about. There are many factors that go into your risk of developing the disease, like genetics, family history, lifestyle, and more. However, even people with no family history and a commitment to healthy habits can get the diagnosis. Thankfully, due to to early detection and new treatment options, breast cancer outcomes continue to improve. Women beat the disease more often than they used to. In fact, 43 percent fewer women have died from breast since cancer since 2020. Even though statistics have improved, it's a good idea to establish healthy habits that aid in cancer prevention. Check out these five easy, science-backed tips that may decrease your risk of developing breast cancer.
Exercise early in the morning.
While researchers have long known that exercise at any time of day can help thwart cancer, a study in Cancer Epidemiology found women who were active between 8 a.m. and 10 a.m. were less likely to get breast tumors. Experimental evidence indicates that exercise performed at different times of the day may affect circadian rhythms, and circadian disruption has been linked to breast and prostate cancer. Researchers explained that morning movement optimizes the body clock to boost nighttime production of melatonin, a sleep hormone that may inhibit cancer growth.
Eat more nuts.
A study of more than 3,500 breast cancer survivors in the International Journal of Cancer found that women who regularly eat nuts may have a lower risk of recurrent cancer. Nuts’ good fats, protein, and fiber tame inflammation and nix cell dysfunction.
Load up on mushrooms.
Eating a daily serving of mushrooms may have some protective benefits for your health. A Penn State study found that eating 18 grams (about ⅛ cup) of mushrooms daily may significantly cut breast cancer risk. The researchers explain that mushrooms’ amino acids shield cells from cancer-causing damage.
Give your brain a workout.
Research in the British Medical Journal found that women who reported higher levels of stress over an 18-year period had less risk of developing breast cancer than those who reported less stress. Because stress can also cause some damaging health effects, try bringing on "good stress" by challenging yourself: do the Sunday crossword (in pen!) or play Wordle. Researchers explain that stress alters hormone levels in the body and limits the growth of harmful cells.
Stay hydrated.
A study in Biomedical Research and Therapy found that sipping four to eight glasses of water daily may lessen your odds of developing postmenopausal breast cancer. Water helps flush toxins out of the body and helps promote overall health and wellbeing.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
A version of this article originally appeared in our print magazine, Woman's World.
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