The scientific community is increasingly clear that Life habits influence the risk of suffering from breast cancer. And the explanation lies, in part, in the mechanism itself that triggers this and other types of tumor.
For a cancer to develop, it is necessary for genetic mutations to occur in the cells that cause the loss of a mechanism known as contact inhibition. This natural process means that, when a cell in the body grows and contacts the one next to it, it stops its growth so as not to invade the territory of the other.
For these mutations to occur, there may be a certain family predisposition, but External factors are usually the ones that end up determining whether or not it occurs. that invasion of territory that causes cells to grow uncontrollably. The Dr. M.ª Jesús Placoordinator of the Functional Breast Unit at the Bellvitge-ICO University Hospital (Barcelona), gives us more details about it.
- “Each chromosome is made up of two arms. When there is a genetic predisposition, we are born with a mutation in one of them. But for the cell to lose contact inhibition, grow and cancer appear, another mutation must occur in the other arm. And it is something that happens due to external factors,” he states.
Avoid them and incorporate into our daily habits like the following, which reduce the risk of these mutations occurring according to Science is, therefore, essential.
1. Remedy if you have gained a lot of weight
Extra pounds are closely related to the risk of breast cancer according to several studies. “This is important, especially, when the changes prior to menopause begin to occur in our body”highlights the specialist.
- Hormones have a lot to do with it. There are a large number of breast tumors that form, in part, because estrogen level is higher than what is convenient. During the fertile stage, the ovaries are mainly responsible for producing these hormones, but during menopause they are formed, above all, from fats. Therefore, extra kilos are especially dangerous just before, during and after menopause.
2. Follow the diet that best protects you
Be faithful to the Mediterranean Diet reduces the risk of breast cancer by 20% to 30%maintain from the Spanish Association Against Cancer (AECC). The reasons are clear:
- It is rich in antioxidants, that protect cells from possible damage that can end up leading to mutations in their DNA. Make sure your menus do not lack fruits and vegetables of different colors.
- Contains good fats. Oily fish, olive oil and nuts such as walnuts reduce inflammation and, therefore, the risk of cells becoming damaged. The Mediterranean Diet is also low in trans fats, saturated fats and refined sugars (present in processed meats, industrial baked goods…), which contribute to their alteration.
- The fiber of legumes and whole grains are also convenient. It has been seen that, when we produce more estrogen than necessary, fiber helps get rid of them.
- Spices that are allies. Rosemary and sage, widely used in our cuisine, could have an anti-tumor effect on breast cancer according to a recent report signed by, among others, the Higher Council for Scientific Research (CSIC).
3. Make exercise part of your life
With an active lifestyle Up to 14% of breast cancer cases could be avoidedpoints out extensive research by GEICAM.
- Fights insulin resistance, which increases the risk of this type of tumor. In addition, it helps maintain a healthy weight and reduce the amount of fat that accumulates in the body.
- That involves some cardiovascular effort.“Walking for a calm walk is not enough for this effect to occur”warns Dr. Pla.
- It is good during, and after, treatment. When done under medical recommendation (on a scheduled basis), it reduces discomfort and the risk of cancer recurring, and improves mood.
4. Your cells like the sun
It is our main source of vitamin D, which helps the defenses have a greater capacity to repair the damage that ends up generating the tumor.
- Increases a type of good bacteria of our microbiota that favors this defensive work, concludes a London study. In winter, expose yourself without protection for 20 minutes, 3 days a week and with your arms uncovered. Don’t overdo it too much because it could increase your risk of skin cancer.
5. Avoid toxins that damage cells
Certain very common compounds in our environment also cause cells to end up mutating.
- Alcohol and tobacco. The first has a direct relationship with breast cancer. It is known that the ethanol it contains increases the production of estrogen, which can end up causing the cells in the breast to be damaged. And although the evidence regarding tobacco is not as clear as in other tumors (lung, throat…), it has also been seen that tobacco smoke increases the risk of breast cancer.
- Environmental pollution. The concentration of suspended microparticles breathed by women who live or work in a city can increase the chances of developing this type of tumor by up to 28% compared to those who live in rural environments. This has been confirmed by a large French study presented at the 2023 European Society of Medical Oncology (ESMO) congress. If your environment is urban, try to counteract it by spending more free time in the mountains or in large parks.
- Heavy metals. Foods in which some of them are mixed (such as copper or manganese) could increase the risk of breast cancer according to the Biosanitary Research Institute of Granada. Although studies continue on this matter, organic fruits and vegetables could contain less.
6. Don’t expose yourself to intense light at night
If the light is very intense at night, we generate less melatonin. It is the sleep hormone, but it has more functions, and it seems that producing too little could increase the risk of developing a breast tumor.
- With this exposure, the body’s natural rhythms are altered, Oxidative stress increases and the body has less capacity to repair damaged cells. This is what researchers from the Clínica Universidad de Navarra (CUN) warn.