Each October brings us Breast Cancer Awareness Month, a worldwide annual campaign to increase awareness and to promote regular screening and early detection of breast cancer.
Breast cancer is the second most common cancer affecting women, with 1 in 8 people receiving the diagnosis of breast cancer during their lifetime. Early detection is critical to early diagnosis and impactful treatment, and proactive wellness is important to prevention. Read on to discover tips for your best health.
What Do Healthy Breasts Look And Feel Like?
Healthy breasts come in all shapes and sizes. Every person has breasts that look or feel different compared to someone else’s, so it’s important to understand your breasts and your “personal normal.”
It’s helpful to think of your breasts as sisters—not twins—because they often are asymmetrical. That is to say: it’s completely normal to have breasts that look slightly different from one another or vary in size or shape. Normal breast tissue is also often a little bumpy or lumpy, and some women have breast tissue with a lumpier texture or thicker density than others.
Additionally, stretch marks are normal and common, and can occur when skin is stretched. We can find these anywhere, and yes—that includes on our breasts. Stretch marks are often caused by factors such as weight fluctuation, puberty, pregnancy, genetics or cosmetic surgery, but are generally harmless and often fade in appearance.
It’s also critical to remember that like much of our bodies, the appearance and feel of our breasts and breast tissue can change over time as we age. Hormonal shifts, such as during the menstrual cycle or pregnancy, can affect how our breasts look and feel, and our lifestyle choices can also affect our breast health.
What Can I Do To Keep My Breasts Healthy?
You can’t control some risk factors for breast cancer, including genetics, family history, your age, or your health history. However, making certain lifestyle choices may help reduce your chances of developing breast cancer. We’ve divided these into three Es that are easy to remember.
Eat
Food literally fuels our lives, and superfoods (foods that are exceptionally nutrient dense and are rich in compounds considered to be highly beneficial to a person’s health) can provide energy to our bodies while providing other benefits.
Women’s bodies have unique needs, so we have scoured the net for a list of what superfoods you should embrace and which foods you should limit in order to ensure your best breast health (and therefore may reduce your chances of developing breast cancer).
Chow down on these foods that are rich with antioxidants, minerals, fiber, vitamins and omega-3 fats:
- Allium vegetables like garlic, leeks, and onions
- Beans
- Berries
- Cruciferous vegetables such as broccoli, cabbage, and cauliflower
- Fruits, especially citrus (grapefruits, lemons, limes, oranges, and tangerines) and peaches, apples, pears, and grapes
- Fatty fish like mackerel, salmon, and sardines
- Fermented foods like kimchi, miso, sauerkraut, and yogurt
- Leafy greens such as arugula, chard, kale, mustard, and spinach
- Herbs and spices like parsley, rosemary, and thyme, curry, ginger, oregano, and turmeric
- Nuts – especially almonds, peanuts, and walnuts
- Whole grains like barley, brown rice, quinoa, rye, and wheat
Slow Down On:
- Heavy alcohol use. This can actually increase your risk of cancer, and can also result in other physical and mental health issues
- Fast or fried foods, which can increase chances of diabetes, heart disease, and obesity
- Processed meats (like breakfast bacon and sausage), which include increased levels of sodium
- Added sugar. Food and beverages high in added sugar, may increase your risk of breast cancer by “increasing inflammation and the expression of certain enzymes related to cancer growth and spread.”
- Refined carbs. They’re common in the modern American diet, but they may increase our risk of developing breast cancer
It’s okay to enjoy alcoholic drinks, processed foods, and sweet treats in moderation, but be mindful of your diet as a whole when making choices of what to eat and drink to power your body while empowering your wellness.
Examine
While professional imaging (aka a mammogram) is recommended biannually for women ages 40+, you don’t have to wait until then to be proactive. You can take your health into your own hands, literally!
- Self-checking: Get familiar with your body’s breast tissue to stay on top of your breast health. We wrote about self-checking here, where you can learn the ins and outs of a self-exam. If you do discover an irregular lump, your doctor may recommend a mammogram.
- Screening mammogram: As the name suggests, this mammogram is for screening and is the one recommended every two years for women over 40. “Photos” of each breast will be taken with the use of a machine, and those photos will be screened for indications of abnormalities or concerns.
- Diagnostic mammogram: This mammogram seeks to diagnose and “problem solve”, vs simply screen or look for issues. This will be tailored to the specific patient and their needs, and is reviewed by a radiologist, who interprets the images and determines whether there is any need for further tests.
Your doctor is your best partner in determining when professional imaging is right for you. If you are under 40 and have other risk factors like genetics or a family history of breast cancer, ask for their recommendations regarding self-checking as well as professional exams.
Exercise
Physical activity has been shown to have a positive impact on breast health, in addition to other physical and mental health benefits. Exercise can really be any way you like to move your body, including walking, running, dancing, biking, swimming or hosting a dance party that’s so exclusive you’re the only guest.
Some of exercise’s many benefits directly related to cancer prevention include:
- Lowering the levels of hormones associated with cancer development
- Regulating blood sugar
- Reducing inflammation
- Improving immune system function
- Improving metabolism and digestion
- Helping to prevent obesity, which is a risk factor for many cancers
To reduce the risk of cancer and other chronic disease, The U.S. Department of Health recommends the following exercise guidelines:
- 150 to 300 minutes of moderate-intensity aerobic activity, 75 to 100 minutes of vigorous aerobic activity, or an equal combination of either intensity level each week.
- Muscle-strengthening activities at least 2 days a week
It’s important that you are assessing your own needs when it comes to exercise and physical activity. You can break down those minutes in any amount of duration over the week that works best for you. Think about what activities will decrease your stress while increasing your health benefits and have fun with it!
You’re Aware & Prepared
October and Breast Cancer Awareness Month shine a light on the women who face this disease and allow us to embrace learning and taking ownership of our own health. While there are factors out of your control, you now know what steps you can take to add proactive breast health awareness into your lifestyle this October and beyond.
Share these tips with the women in your life today so they, too, can increase their awareness and reduce their chances of breast cancer.
You can access more research about Breast Cancer at https://www.breastcancer.org/, and explore ways to contribute to celebrations of courage and fundraising to support research throughout October via the Breast Cancer Research Foundation and many other philanthropic organizations.
A note on sex and gender: Sex and gender exists on spectrums, and this article uses terms like “male” or “female” to refer to sex assigned at birth. Learn more.
