Breast cancer prevention

MAINTAINING A healthy weight, staying physically active, limiting alcohol, not smoking, and being mindful of hormone replacement therapy can help prevent breast cancer. Regular screenings like mammograms are also crucial for early detection, and you can discuss your personal risk factors with a doctor, especially if you have a strong family history.

Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, St Catherine, said even if you have a family history of breast cancer, you can reduce your risk naturally.

“Breast cancer affects millions of women worldwide, and is one of the prevalent types of cancers among women that impacts families and communities. It occurs when cells in the breast grow uncontrollably, forming a tumour. These cells then invade nearby tissues and have the ability to spread to nearby organs,” Dr Thomas said.

We have the power, he said, to prevent breast cancer by adopting a proactive approach to reduce the risk. Functional medicine, he said, emphasises nutrition, exercise, and mental well-being in maintaining good health.

“A wholistic approach that includes lifestyle changes that promote a healthy body and mind, stress management, regular physical activity and a balanced diet are crucial. Prevention is also about making empowered choices that also support mental health. Regular screening, self-examinations and a healthy diet make a world of a difference,” Dr Thomas said.

PRACTICAL TIPS TO FIGHT BREAST CANCER

• Diet: Food is medicine, and certain foods help prevent breast cancer. Eat colourful foods and vegetables, berries, and leafy and cruciferous vegetables. These contain antioxidants that protect our bodies from damage. Simple dietary shifts can help our bodies thrive and defend against diseases.

Juicing is also a great way to flood your body with concentrated nutrients that can fight cancer-causing radicals with rich antioxidant foods. You can start your day with a vibrant green juice using organic produce to minimise pesticide exposure.

• Exercise: Physical activity regulates hormones, boost the immune system and reduce inflammation. Aim for at least 30 minutes of exercise for almost all the days of the week. You can include walking, jogging, swimming and cycling. Do not make it a routine. You can turn it into a social activity, for example, joining a team or class. Start small, and gradually increase your activity. Gradual exercise can lower your breast cancer risk by up to 20 per cent. Exercise also improves your mental health, including stress and anxiety. You can include your family and friends to make it a more supportive experience. You can also monitor your progress by using fitness apps to set goals and track how you are doing. Make exercise a regular and enjoyable part of your life.

• Mindfulness: Incorporate mindful practices in your routine to improve your stress levels. Explore nature and make your workout adventurous. Small changes every day can be helpful. While diet and exercise are crucial, taking care of your mental and emotional well-being is equally important. Your mental state can significantly impact your physical health, especially preventing diseases like breast cancer.

Chronic stress weakens our immune system and hormones, like cortisol, produced during stress can suppress the immune system. Meditation helps manage stress, reduce anxiety and produce inner peace. Regular practice trains our mind to remain calm and focused, even for a few minutes daily. Meditation can lower your risk of stress and improve overall well-being.

You can make these changes a regular part of your health routine; and in the process you can encourage your loved ones to do the same.

Source: Centre for Disease Control and Prevention

keisha.hill@gleanerjm.com