Your health is your wealth. Investing in it is investing in you. As women, we often put off self-care while taking care of others. Your health IS your self-care.
Maintaining physical health is not only crucial for your overall well-being but also plays a significant role in breast health. Breast health is a topic that should be a priority for all women of all ages. Let’s explore how adopting a holistic approach to physical health can help promote breast health and reduce the risk of breast-related issues.
The Importance of Physical Activity
Regular physical activity is one of the cornerstones of a healthy lifestyle. Engaging in exercises like brisk walking, jogging, swimming (water aerobics), or yoga can help maintain a healthy weight and reduce the risk of breast cancer. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
While working out, ensure that your supportive sports bra is not too tight, especially if worn for extended periods of time. Wearing a tight sports bra for long periods of time can impact your lymphatic system. The compression of a sports bras can cause cysts due to improper flow of blood and nutrients throughout the body.
A Balanced Diet
Nutrition plays a crucial role in both physical health and breast health. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Foods rich in antioxidants and phytochemicals, such as berries, broccoli, and green tea, can help protect breast tissue from damage.
Maintain a Healthy Weight
Being overweight or obese is a risk factor for breast cancer, especially after menopause. By adopting a balanced diet and staying physically active, you can achieve and maintain a healthy weight, reducing your breast cancer risk.
Staying physically active can help maintain a healthy weight. Remember, a healthy weight is different for every body. 175 pounds does not always look the same on two different people.
Limit Alcohol Consumption
Excessive alcohol consumption is associated with an increased risk of breast cancer. If you choose to drink, do so in moderation. For women, this means up to one drink per day.
Performing regular breast self-exams is an essential part of breast health. Familiarize yourself with the look and feel of your breasts, and report any changes to your healthcare provider promptly. To help you remember to maintain breast self exam, Feel It On the First! You can also set a reminder in your phone. Knowing what feels normal every month can be life changing if something does not feel normal.
Clinical Breast Exams
Women should have clinical breast exams by a healthcare provider regularly, typically as part of their annual check-ups. These exams can help detect any abnormalities early.
- Mammograms are recommended for breast cancer screening, usually starting at age 40 for most women. Follow your healthcare provider's recommendations regarding the frequency of mammograms.
- Thermography is a natural alternative to breast cancer screening. This is a non-invasive procedure that does not require the breast to be touched. Learn more about thermography from boobtubepodcast!
Some Things to Consider
- Know Your Family History
- Understanding your family's breast health history can provide important information about your own risk factors. If you have a family history of breast cancer, discuss it with your healthcare provider.
- Hormone Therapy
- If you are considering hormone replacement therapy (HRT) for menopause symptoms, discuss the risks and benefits with your healthcare provider. HRT may have an impact on breast health.
- Stress Management
- Chronic stress can affect your overall health. Practice stress-reduction techniques such as meditation, deep breathing exercises, or mindfulness to help maintain a healthy body and mind.
Maintaining physical health and paying attention to breast health go hand in hand. By adopting a holistic approach that includes regular physical activity, a balanced diet, breast self-exams, clinical breast exams, and mammograms, you can take proactive steps to reduce the risk of breast-related issues. Remember, health equals wealth. Your health is your most valuable asset, so make sure it is a priority.