Breast cancer maintains the number-one spot among the top five cancers affecting women in South Africa. According to statistical research done by breastcancer.org, ‘about one in eight women develop invasive breast cancer over the course of their lifetime’. The data is indicative of how widespread this disease has become, however, there are tips and pre-emptive measures that can be taken to increase your health and overall strength and reduce your risk of breast cancer.
Early detection
Early detection can greatly impact the outcome of treatment. For this reason, it is important to have a mammogram done at least once a year and perform regular self-examinations. ‘Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important,’ says the National Cancer Foundation.
How to perform a self-examination
Step 1: Visual check
• In front of a mirror, relax your arms by your sides, stand up straight and flex your breast muscles to get a clear picture of your chest area.
• Check for dimpling, swelling, nipple changes and any unusual development in the contour of your breasts. For most women, each breast looks different, so visible changes on one side can easily be identified.
Step 2: Physical check
• Raise one arm overhead and with the tips of your fingers gently press to check for any lumps, thickening or knots around the entire breast and armpit area. Check both breasts this way. If you notice any changes or have concerns, contact your healthcare professional to make an appointment for a clinical scan. Do not panic, ‘8 out of 10 lumps are not cancerous’, says the NCF.
Preventative Lifestyle Changes
There are several aspects to contemplate when taking your health into account:
Maintain a healthy weight
According to the American Cancer Society, being overweight or obese can increase the risk of breast cancer, particularly after menopause. Try to set movement goals. You can start off with some light exercise in the morning or before bed – a full 30-minute exercise routine can seem daunting if you’re just starting off so go easy on yourself and be kind to your body.
Practise good eating habits
Maintaining a healthy eating plan is equally important and plays a vital role in your weight. Try to include a serving of vegetables with each meal, and opt for fibre-rich legumes and whole grains. Limit your intake of red and processed meats, sugar-loaded drinks and processed foods.
Avoid excessive alcohol consumption
Numerous studies have shown that excessive alcohol consumption can contribute to an increased risk of breast cancer.
Be aware of the risks of HRT (Hormone Replacement Therapy)
Clinical research has indicated that using a combination of oestrogen and progestin increases the risk of breast cancer. This combination can also lead to increased breast density, making it harder to find breast cancer on mammograms. The good news is that within three years of stopping hormone therapy, the risk returns to that of a woman who has not used HRT, says the American Cancer Society.
Words: Aadilah Hallam | Photography: Anna Shvets from Pexels
