Experts estimate that one in ten women will develop non-heritable breast cancer. But can we do something to prevent it? The doctor. Jaime Tufet, specialist in aesthetic medicine and member of The Doctors, gives us the 6 lifestyle guidelines that can prevent the onset of the disease.
Adopt an anti-cancer diet , with restricted processed foods, foods with a high glycemic load (refined flours, white rice, pastries, fruit juices and tropical fruits, dairy products); increasing the intake of vegetables and whole fruits, and especially the consumption of fish. Also, it is important to take only extra virgin olive oil that is rich in polyphenols.
Betting on organic products free of pesticides and meat, and derivatives, of animals raised in freedom and fed naturally. Add to the culinary preparations spices such as turmeric, rosemary, garlic and onion.
Restrict refined foods and opt for whole grains: bread, rice, pasta and all whole grains to avoid insulin increases for preventive purposes avoiding reaching a situation of insulin resistance. Insulin stimulates cell growth and potentiates inflammation that stimulates the growth of malignant tumors. Thus, breast cancer occurs more usually in type 2 diabetic women. Metformin reduces the incidence of breast cancer in diabetics and improves survival.
Incorporate physical exercise into our daily lives: walk one hour a day, swim, ride a bicycle, dance ...
About 15 minutes of sun exposure per day. A low level of vitamin D has been associated with an increase in breast cancer. To have correct levels of vitamin D it is not enough to increase them with the diet. The most important source of vitamin D is sun exposure, we recommend about 15 minutes of sun exposure without protective cream during the fall, winter and spring.
Do not consume alcohol. Breast cancer increases by 3% for every 10 grams of alcohol consumption. Our advice is not to drink alcohol, being able to drink some red wine or beer on special occasions.
Avoid weight gain during menopause , since it is also a risk factor. In no case should the body mass index exceed 28.5.
Fill our minds with positive thoughts (meditation, yoga, coaching ...), and avoid social isolation by enhancing interpersonal relationships with family and friends.