This week is National Women’s Health Week, an annual occurrence dedicated to helping women take steps to improve overall health. Contrary to what many believe, there are quite a few simple steps that a woman can take to not only improve her overall health — but to decrease her cancer risk.
While we all know diet and exercise are important, it helps more to have some specifics to follow. So, we’ve compiled a list of five simple, everyday things women can do to lower their cancer risk.
Read More1. Avoid Pro-Inflammatory Foods & Increase Fiber Intake
Making simple changes to your diet, such as replacing white rice with brown rice or red meat with a leaner cut like chicken or turkey, can make a big difference in your overall health. That’s because things like white breads, white pastas, desserts and high-fat meats can cause inflammation in the body — which can lead to a whole host of health issues, including cancer, down the line. An anti-inflammation diet includes things such as fruits, vegetables, lean meats, turkey, eggs and similar proteins.Recent research has also suggested that eating a diet high in fiber — which is found broccoli, brussels sprouts, bran flakes, apples and many other fruits and vegetables — can reduce a woman’s risk of developing breast cancer by 8 percent.
2. Add Some More Movement to Your Routine
Getting more exercise doesn’t mean you have to sign up for a marathon tomorrow; simply incorporating more movement into your daily routine can really go a long way.
RELATED: Staying Active After a Cancer Diagnosis
A regular exercise routine can lower a woman’s risk of several cancers, including breast cancer, the most common cancer diagnosed in American women.
“We know that when women are overweight, they can have a state of inflammation in their bodies,” Dr. Elizabeth Comen, a medical oncologist at Memorial Sloan Kettering Cancer Center, told SurvivorNet about the link between exercise and cancer in a previous interview. “Some of those fat cells can make estrogen, and we know that being exposed to too much estrogen over a woman’s lifetime can significantly increase her risk of breast cancer.”
Dr. Comen added that upping your work out routine can be as simple as taking a walk around the neighborhood in the evening or spending 15 minutes dancing in your bedroom every morning; what’s important is to get the body moving more.
Dr. Elizabeth Comen explains the link between exercise and breast cancer risk.
3. Consider Steps That Lower Ovarian Cancer Risk — Like Birth Control Pills
Ovarian cancer is often referred to as a cancer that whispers, because so many women who are diagnosed experienced little to no symptoms. However, there are things that women should know — and can do — about lowering their ovarian cancer risk.
No matter what a woman’s future family plans are, both having children, breastfeeding, and taking several methods of birth control pills (like oral contraceptives) have all been shown to reduce ovarian cancer risk.
“We know that having children can actually reduce the risk,” Dr. Jonathan Berek, Director of Stanford Women’s Cancer Center, told SurvivorNet in a previous interview. “Taking the birth control pill will [also] reduce the risk. If women have taken the birth control pill for up to five years and have had two children, they may reduce their risk by as much as 70% of getting the most common type of ovarian fallopian tube cancer. Those are very important things to know.”
Dr. Jonathan Berek explains ways women can reduce their ovarian cancer risk.
4. Wear Sunscreen or Other Products With SPF
If you don’t want to slather sunscreen all over your face every morning, you don’t necessarily have to — there are a huge number of skincare products the same skin cancer prevention protection as your typical Banana Boat sun lotion. What’s important is the SPF — and plenty of moisturizers, daily lotions and even make-up products include an SPF of 30 or higher now.
Dr. Cecilia Larocca, a dermatologist at Dana-Farber Cancer Institute, explained to SurvivorNet in a previous interview that dermatologists recommend a minimum of SPF 30 because of the danger of not putting on enough sunscreen — anything with a lower SPF will likely not offer the protection we need.
“The other important thing to look for when it comes to sunscreen is whether or not it’s broad spectrum,” Dr. Larocca added. “So, broad spectrum means it covers both UVB and UVA rays. Thankfully, those are FDA regulated terms — and if it’s not listed on the sunscreen bottle, chances are it doesn’t provide that.”
Dr. Cecilia Larocca explains how to choose the right sunscreen.
5. Schedule Your Yearly Check-ups
Which check-ups you will need annually will depend on your age and overall health. Yearly pelvic exams and pap smears (which can be done at your annual visit to the gynecologist) can detect many different conditions such as STDS, various infections, and cancers of the cervix, uterus, fallopian tubes or vulva.
Women between the ages of 45 and 54 should also be getting yearly mammograms, so that if cancer is present, it can be detected and treated early. Some women may need to begin annual screening earlier due to an increased risk like a family history of breast cancer.
Dermatologists also recommend annual skin checks to keep track of any moles or spots that may become cancerous.
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