Lifestyle that prevents breast cancer

Experts estimate that one in ten women will develop non-hereditary breast cancer. But is there anything we can do to prevent it? Dr. 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 restriction of processed foods, foods with 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. It is also important to drink only extra virgin olive oil, which is rich in polyphenols.

Opt for organic products free of pesticides and meat and meat products from animals raised in the wild and fed naturally. Add spices such as turmeric, rosemary, garlic and onion to culinary preparations.

Restrict refined foods and opt for whole grains: bread, rice, pasta and all whole grains to avoid increases in insulin for preventive purposes to avoid reaching a situation of insulin resistance. Insulin stimulates cell growth and enhances inflammation which stimulates the growth of malignant tumors. Thus, breast cancer is more common in type 2 diabetic women. Metformin reduces the incidence of breast cancer in diabetic women and improves survival.

Incorporate physical exercise in our daily life: walk an hour a day, swim, ride a bike, dance…

About 15 minutes of sun exposure a day. A low level of vitamin D has been associated with an increase in breast cancer. To have correct vitamin D levels, it is not enough to increase them through diet. The most important source of vitamin D is sun exposure, we recommend about 15 minutes of sun exposure without sunscreen during autumn, winter and spring.

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Do not consume alcohol. Breast cancer increases by 3% for every 10 grams of alcohol consumption. Our advice is not to drink alcohol, with some red wine or beer on special occasions.

Avoid weight gain after menopause, as it is also a risk factor. In no case should the body mass index exceed 28.5.

Fill our mind with positive thoughts (meditation, yoga, coaching…), and avoid social isolation by enhancing interpersonal relationships with family and friends.