Breast talk

Most women don’t openly talk about breast-related issues unless within the confines of private talk or their inner circle. Perhaps because it causes embarrassment to discuss something that is often associated with sexuality. It is for this reason that we sometimes fail to appreciate the uniqueness of a woman’s bosom, most especially the mothers who have gone through the challenges of breastfeeding. Well, not me. I say women’s breasts gives nourishment, beauty, and pleasure. It is only but fitting to pay close attention to how we can keep our breasts healthy and possibly prevent the disease that all women dread – breast cancer.

According to the World Health Organization (WHO), Breast Cancer is the top cancer in women worldwide and is increasing particularly in developing countries where the majority of cases are diagnosed in late stages.

Having a healthy lifestyle can help reduce a woman’s risk of developing breast cancer. The common risk factors are family history, early onset of menstruation (before 12 years old), late menopause (above 55 years old), being overweight or obese, first pregnancy after 35 years old, high fat intake, and older age.

To promote healthy breasts, follow the B.R.E.A.S.T. guidelines:

Be physically active to help you lose weight or maintain a healthy weight range. Thirty minutes of moderate exercise like brisk walking at least five days a week would help decrease health risks. If you have been sedentary for a long time, start with 10 minutes per day and gradually increase as you build strength, endurance and get used to incorporating regular physical activity into your busy schedule.

Reduce fat intake by choosing foods prepared with less fat. Avoid deep fried foods. Limit intake of meat and processed baked products. Go easy on high fat spreads, butter, margarine, and other oils.

Eat fiber-rich foods. Consume whole grains, fruits, vegetables, beans, nuts and seeds. Fiber helps decrease fat absorption and also aids in eliminating estrogen. It is a hormone that is essential to reproductive health but has been linked to breast cancer.

Antioxidants from cruciferous vegetables like broccoli, cabbage, cauliflower, radish, arugula, bok choy and the like help prevent breast cancer. Some studies have shown that the antioxidants indoles and isothiocyanates prevent tumor formation, inactivates carcinogens or cancer causing substances and protects cells from being damaged.

Soy beans and soy products consumed during childhood and adolescence may provide lifelong protection against breast cancer. Consuming soy throughout a woman’s lifetime also has many health benefits including decreased menopausal symptoms. However, soy has estrogenic properties that is why further studies are being conducted if soy products are safe for women diagnosed with breast cancer.

Terpenes are phytonutrients or antioxidants that have anti-cancer effects. The two types of terpenes are limonene and perillyl alcohol which are found in citrus fruits, citrus oils, berries, cherries and garlic.

Finally, quit smoking and avoid or limit alcohol to one serving a day to further decrease your cancer risk.

And to all the breastfeeding moms out there, I have good news for you: Breastfeeding has protective effects against breast cancer.

(www.cheshireque.com / cheshire @gmail.com)