2020 PPP magazine

Page 30 2020 Paint the Paper Pink Lincoln Daily News October 2020 to Help Reduce Your Breast Cancer Risk A lthough there is no sure way to prevent breast cancer, there are several things you can do that may lower your likelihood of getting it. Here are five ways to help protect your breast health. 1. Get to and stay at a healthy weight. Being overweight or obese increases breast cancer risk, especially after menopause. Gaining weight as an adult adds to your risk. After menopause, most of your estrogen comes from fat tissue. Having more fat tissue increases the amount of estrogen your body makes, raising your risk of breast cancer. Also, women who are overweight tend to have higher levels of insulin. Higher insulin levels have also been linked to breast cancer. If you’re already at a healthy weight, stay there. If you’re carrying extra pounds, try to lose some. There’s some evidence that losing weight may lower breast cancer risk. Losing even a small amount of weight can also have other health benefits and is a good place to start. 2. Be physically active and avoid time spent sitting. Many studies have found that regular physical activity reduces breast cancer risk . Recent updates to the American Cancer Society Guideline for Diet and Physical Activity recommend getting at least 150- 300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week. Getting to or exceeding 300 minutes is ideal. You can learn more about getting active in Fitting in Fitness. In addition, you should limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. This is especially important if you spend most of your working day sitting. 3. Follow a healthy eating pattern. A healthy eating pattern includes a variety of vegetables, fiber-rich legumes (beans and peas), fruits in a variety of colors, and whole grains. It is best to avoid or limit red and Five Ways CONTINUE