CNEWS Convergence News Network reporter Chen Junkai/Reporting from Taipei
Breast cancer is the most common cancer among Taiwanese women. Huang Yu-min, director of the Breast Surgery Department of Taipei City United Hospital and Heping Maternity and Children’s Hospital, pointed out that the current domestic breast cancer screening policy targets the “45-69 years old” group because this is the age group most likely to encounter breast cancer. To reduce the risk of breast cancer, there are actually specific methods that can be implemented in life.
Huang Yumin said that patients in the outpatient clinic often ask how to reduce the risk of breast cancer. In fact, there are quite a few factors that cannot be changed, including that women are more likely to develop breast cancer than men, and as age increases, the risk of breast cancer increases. People who have had breast cancer or have a family history of breast cancer have a higher risk of breast cancer. In addition, some people have a higher risk of breast cancer. Some genes (such as BRCA1 and BRCA2) are associated with an increased risk of breast cancer, and women with dense breast tissue also have a higher risk of breast cancer.
To reduce the risk of breast cancer, Huang Yumin emphasized that there are specific methods, which are a healthy lifestyle, balanced nutritional intake and moderate exercise, including: avoiding smoking, reducing alcohol intake, maintaining a healthy weight, reducing stress, as well as increasing the intake of fruits and vegetables and choosing healthy foods. Source of protein. Menopausal women can actively reduce the risk of breast cancer and improve their daily health and vitality through these methods.
1. Lifestyle:
1. Stop smoking: Research shows that smoking increases the chance of breast cancer. Make efforts to quit smoking and avoid second-hand smoke exposure.
2. Control alcohol intake: Limit daily alcohol intake to reduce the risk of breast cancer. For women who want to further reduce the risk, it is best to abstain from alcohol altogether.
3. Manage weight: There is a link between obesity and breast cancer. Adipose tissue can produce female hormones and increase the risk of breast cancer. Therefore, try to maintain a healthy weight, which can be achieved through a balanced diet and moderate exercise.
4. Reduce stress: Chronic stress can have negative effects on the body, including changes in hormone levels, which have been linked to breast cancer risk. Effective stress management techniques such as meditation, breathing exercises, yoga relaxation to reduce stress and promote physical and mental health. Building a support system, seeking counseling, or attending a support group can also help reduce stress.
2. Nutrition:
1. Increase the intake of fruits and vegetables: Vegetables and fruits are rich in antioxidants and fiber, which can provide the nutrients the body needs and reduce the risk of breast cancer. It is recommended to consume at least 5 servings of fruits and vegetables every day. Choose colorful vegetables and fruits to ensure you get a variety of nutrients.
2. Choose healthy protein sources: Low-fat proteins, such as poultry, fish, and beans, can maintain good health and reduce the risk of breast cancer. Protein variety is also important, try different types of protein foods such as beans, nuts and seeds. Excessive consumption of red and processed meat is associated with an increased risk of breast cancer.
3. Ensure adequate vitamin intake: Vitamin D and vitamin E are thought to potentially lower the risk of breast cancer. Vitamin D is involved in regulating cell growth and immune function. Vitamin E is an antioxidant that can protect cells and reduce oxidative damage. Foods containing vitamin D such as salmon and egg yolks.Foods containing vitamin E such as nuts, seeds and vegetable oils
3. Exercise:
1. Aerobic exercise: Such as brisk walking, jogging, swimming, etc., can help maintain a healthy weight and cardiovascular health, while reducing the risk of breast cancer. It is recommended that you perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. Choose your favorite form of exercise, such as dance, aerobics classes, or team sports, to make it more fun and sustainable.
2. Weight training: Weight training helps strengthen muscles and bones, while increasing metabolic rate, controlling weight and reducing the risk of breast cancer. It is recommended to perform at least 2 training sessions per week, including exercises using your own body weight or training combined with fitness equipment. Seek professional guidance or take classes to ensure proper technique and safety.
3. Continuous exercise: Establishing regular exercise habits is more effective in preventing breast cancer. You should strive to maintain at least 5 days of exercise per week and incorporate it into your daily life. This can be achieved by setting specific exercise goals and keeping an exercise log. Additionally, finding an exercise partner or joining an exercise group can increase motivation and consistency.
Photo source: schematic photo/reproduced from Pexels
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2024-04-14 02:32:29
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