Eating a variety of colourful fruits and vegetables will ensure that you get all the vitamins and minerals you need for good breast (and overall) health. — Bloomberg
It is important to cultivate good breast health, starting from puberty.
There are many facets to breast health, ranging from genetics to the decisions we make in our lifestyles and what is in the environment around us every day.
Early detection of breast abnormalities can significantly increase treatment success rates.
For example, the earlier stages of breast cancer can be cured with the right treatments.
Regular breast self-examination (BSE) can help alert women to changes in their breasts, making it easier for them and their healthcare provider to detect potential problems earlier.
Women should do BSE at least once a month.
Here’s how to go about it properly:
- Standing straight with your hands by your side, look at each of your breasts in a mirror for any changes in size, form, symmetry or skin texture.
- Examine your nipples and areolae for any unusual puckering, changes or leaks.
- Repeat the above steps, but with your hands on your hips, and then with your hands pressed together above your head.
- Lie down and rest your right hand above your head.
- Using the pads of your three middle left fingers, examine your right breast and armpit methodically using light, medium and deep pressure in turn.
- Examine your left breast and armpit in the same manner with your three middle right fingers and your left arm above your head.
- You can also do this standing up while showering.
You should see a doctor if you:
- Find a lump or mass that is different from the surrounding tissue.
- Find changes in breast size or shape.
- Experience persistent pain or discomfort.
- Find skin changes such as redness or thickening.
- Experience unexplained discharge from the nipples, especially blood.
- Find any other unusual changes.
Consistent self-checks are key to maintaining breast health, helping you manage any issues before they become serious.
Eating right
Eating the right diet can go a long way in helping to prevent breast cancer and keeping other such illnesses at bay.
There are two ways you can go about this: by eating nutrient- rich foods and by reducing harmful foods.
Nutrient-rich foods include:
Eating a variety of colourful fruits (such as berries) and vegetables helps to provide the vitamins, minerals and antioxidants that are so important for breast health.
Cruciferous vegetables like broccoli and kale have sulphoraphane, which has anti-cancer compounds.
Whole grains such as brown rice, quinoa and whole wheat bread can also help with weight management, as well as providing beneficial fibre to promote digestive health.
They may even help reduce the risks of breast cancer.
Healthy oils from avocados, nuts and seeds are essential for good quality of life.
Omega-3 fatty acids, which are present in fatty fish like salmon, and seeds such as flaxseed (but have to be ground), may help protect against breast cancer as they reduce inflammation.
Beans, lentils and chickpeas provide low-fat protein and fibre to help control blood sugar levels for a more balanced dietary intake.
We also need to reduce harmful foods such as:
Processed foods often have unhealthy fats, added sugars and preservatives that can harm the human body.
Try to eat whole, unprocessed foods whenever possible.
Drinking alcohol has been linked to an increased risk of breast cancer.
Abstaining from drinking – or at the most, just one drink a day for women – can help to mitigate this risk.
Consuming too much sugar can cause weight gain, which is a risk factor for several health problems associated with an increased likelihood of developing breast cancer.
Cutting down on sugary drinks and snacks may improve your overall breast health.
In addition, here are some essential vitamins and minerals that can help promote your breast health:
Adequate vitamin D levels are important in keeping the breast healthy by helping to regulate cell growth and having potentially protective effects against developing breast cancer.
You receive it from the sun, fortified foods and supplements.
Vitamins A, C and E are major antioxidants that protect cells from damage.
Eating a mix of different fruits, veggies and nuts can help make your diet work for you with antioxidants.
All leafy greens, citrus fruits and fortified cereals contain folic acid.
This mineral helps our body repair DNA (deoxyribonucleic acid), as well as produce new ones, which is how it helps in lowering breast cancer.
Staying fit
A healthy weight is important for the health of your breasts.
Being overweight is associated with an increased risk of breast cancer, especially for women who have gone through menopause:
Fat tissue secretes oestrogen, and the higher the levels of oestrogen in your blood, the higher your chances of getting breast cancer.
Attaining a healthy weight can help balance your hormones.
Obesity gives rise to a state of chronic inflammation that favours the onset of cancer.
Exercise can reduce inflammation and improve immune function.
Obesity is one of the major causes for insulin resistance, which increases the risk of breast cancer.
Exercise improves sugar utilisation and also enhances insulin responsiveness.
While it may not seem easy to lose weight, here are some tips to help:
Start small, take modest steps and keep increasing the momentum of your workout to stay motivated.
Follow the physical activities you love to ensure that your fitness plan is followed, e.g. dancing, hiking or playing volleyball.
This helps you to avoid getting bored while also working all your muscles in a well-rounded way.
This should combine cardio, weight training and flexibility movements.
Cardio is any kind of activity that causes the heart rate to increase and enhance blood flow.
You should do at least 150 minutes of moderate aerobic or cardio activity each week.
Meanwhile, strength refers to the amount of muscle mass that you have in your body.
More muscles tend to lead to a lower amount of fat deposits in the body.
Strength training typically refers to weightlifting and resistance exercises.
Concentrate on exercises that focus on your chest muscles, like push-ups and dumbbell flies.
And activities such as yoga and Pilates help in improving flexibility and balance, while assisting lymphatic drainage, which is essential for detoxification.
It is better to be consistent than intense.
Try to do at least one active thing each day, even if it’s just a quick walk or short exercise session.
Understand the way your body works by reading it well.
Rest when your body needs to and avoid overtraining to prevent injury.
Avoid these
One of the best things you can do for your health is to avoid tobacco, including exposure to secondhand smoke.
Studies have shown a link between smoking and a higher risk of breast cancer, especially in pre-menopausal women.
What you apply to your skin holds equal significance to what you consume internally.
The skin has the ability to absorb various chemicals from topical applications.
Certain harmful substances, such as BPA (bisphenol A), triclosan, talc, parabens and formaldehyde, may be present in some skincare products.
It is crucial to scrutinise product labels to prevent exposure to these toxins.
These chemicals are commonly included in deodorants, lotions, laundry detergents, fabric softeners and cosmetics.
Opt for products that are devoid of harmful chemicals to safeguard your health.
Also, try to avoid oral contraceptive pills after the age of 35 years (you can speak to your doctor for other family-planning methods), and breastfeed if possible.
Remember, proactive care, including regular medical check-ups and mammograms, plays a key role in maintaining breast health and preventing disease.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
