How to Take Care of Your Breast Health?

When we talk about breast health, we not only mean taking care of your breasts but also focusing on your overall health and wellbeing. One of the greatest threats to breast health is breast cancer. Detecting breast cancer in the initial stage may increase the survival rate in the range of 90%. Hence, you should go for annual screenings soon after becoming sexually active. Remember, this is irrespective of the age of a woman. Below are some tips to ensure that your breasts are in optimal health and what you need to do to reduce the risks of developing breast cancer.

Maintain a vigorous bodyweight to take care of breast health

As discussed above, ensuring the health of your breasts also entails taking care of your overall body. Therefore, it is crucial to maintain healthy body weight. A study has hinted that when a woman gains 10 pounds of body weight, it increases her risk of developing breast cancer by 16%! It is essential for women genetically susceptible to breast cancer to maintain optimal and healthy body weight. To maintain healthy body weight and reduce the risks of breast cancer, you need to exercise regularly and endeavor to lead an active lifestyle that helps to keep your BMI in the range of 18.5 and 24.9. One can achieve optimal BMI by eating a healthy diet rich in vegetables and fruits.

Exercise regularly for healthy breast

Exercising daily helps your body burn excess estrogen, enabling you to remain fit and agile. While this is vital for maintaining healthy breast tissues, regular exercise also promotes the production of endorphins – chemicals that cause our brain to feel good. Endorphins also help lower stress and depression. These conditions are responsible for higher incidences of breast cancer. At the same time, it is essential to drink plenty of water when exercising because researchers have found that dehydration can enhance the risks of fibrocystic changes and breast pain. Therefore, always ensure that you remain hydrated.

Eat a balanced diet to maintain breast health

The Breast Cancer Research review undertaken in 2009 shows that eating a healthy diet rich in beneficial fats, such as omega-3 fats, and low in omega-6 fats reduces the risks of developing breast cancer. Intake of pro-inflammatory omega-6 fats increases the chances of breast cancer. If you are concerned about the health of your breasts, you should consume flaxseeds, olive oil, avocados, and walnuts, which are all excellent sources of healthy omega-3 fats. At the same time, you need to ensure that your body gets sufficient vitamins C and E. Vegetables, fruits, and nuts are good sources of these vitamins. Also, increase your calcium intake from green leafy vegetables and dairy products.

Eating a lot of healthy foods like vegetables, beans, nuts, and whole grains is essential for the health of your breasts. These foods are rich in fiber content and may help prevent breast cancer by reducing the amount of estrogen produced by your body. At the same time, choose foods like low-fat dairy products or soy products. Studies have shown that they help protect against some types of breast cancer. Also, reduce the amount of red meat and avoid processed meats such as bacon or sausage, as they contain nitrates that can damage cells in your breasts. 

Watch out for lumps in your breast

You need to constantly watch if you have developed a lump or thickening in your breast. If you have, don’t waste time but go to a doctor and get it checked. While most lumps aren’t cancerous, check with a doctor if you want to be safe.

Another way to ensure the optimal health of your breasts is to undertake self-examination to detect signs and symptoms of breast cancer. Self-examination will go a long way in the early detection and treating breast cancer. For instance, you should get a baseline mammogram in your 20s and then regularly, beginning at 40. These are essential steps in understanding what’s normal for you and help you to identify changes that could be signs of breast cancer. 

At the same time, use a mirror each month to look at both breasts and note if there are any changes, for instance, skin color, lumps or swelling, dimpling, puckering, redness, or scaliness. If you feel that something is not right, see your doctor immediately. Pay attention to any breast issues, no matter how small they seem. 

Keep your breasts clean to take care of your breast health

It is essential to ensure that you always keep your breasts clean. Every time you shower, wash thoroughly under your breasts. If you sweat a lot in that area, you should shower more often. Moreover, exfoliate with a washcloth or loofah, but ensure that they are not abrasive. You should never do anything that would irritate your skin. Apply lotion every day and massage it into your breasts, especially when they become dry.