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The first stages in early prevention are awareness and lifestyle changes. Find out from experts how to lower your risk of breast cancer in your twenties.
The key to reducing your risk of breast cancer in your 20s is developing self-awareness and good practices.
Breast cancer is often considered a concern for older women, but it is also recognized that there is a foundation to prevent it in the 20s. As a young woman, making healthy decisions and becoming informed of the importance of early detection can significantly reduce your risk of developing breast cancer later in life.
Maintaining a healthy weight is probably one of the best things you can do to prevent breast cancer. Research has revealed that excessive body fat and obesity can lead to an increased risk of breast cancer particularly after menopause. In the 20s, the main focus is a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Besides supplying the body with these nutritional needs, these foods also contain vitamins and minerals proven to potentially prevent cancer. The reduction of processed foods, sweet treats, and drinks will achieve other weight management and prevention of diseases such as cancer.
Physical activity is another cornerstone for a healthy lifestyle. Engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week can help maintain a healthy weight and reduce the risk for breast cancer. Walking, running, swimming, or even participation in group fitness classes, among others, contribute both physically and mentally to the well-being of an individual. These exercises have been proven to reduce a person’s stress and anxiety levels, and this is very helpful because chronic stress can impede the immune system and affect health negatively.
Another significant risk is alcohol consumption. According to various research, it has been established that alcohol leads to an increased risk of breast cancer. Nonetheless, if you still choose to drink, moderation is the key. Taking one drink a day may not exceed the marked limit and therefore, be a good way of avoiding the risk. Cigarettes are also a huge risk as they lead to other cancers; thus, they should be omitted from your life.
Regular self-exams and routine screening lay the foundation for early detection. Familiarity with your breasts helps in detecting early changes. Monthly self-exams, ideally one week after your period, can help you note what’s normal for your body. Whenever you find anything unusual, like lumps, seek a doctor’s opinion right away.
Routine mammography screening is typically encouraged to begin at age 40, but those younger than that should be more vigilant regarding their family background. If breast cancer runs in the family, you may want to discuss it with your physician who may suggest earlier screening, or if such tests will be required to know how much of a risk you are.
Last but not least, learn about breast cancer and its risk factors. Attending any workshop, seminar, or even community program about breast health is advisable. Awareness indeed empowers and informs the signs and symptoms of breast cancer so action can be taken in time if needed.
Inputs by: Dr. Bhavisha Ghugare, MBBS, MS (General Surgery), Fellowship in Breast Cancer Surgery, Senior Consultant, Surgical Breast Oncology, HCG Cancer Centre, Borivali
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