Breast cancer is one of the most common cancers affecting Indian women, but the good news is that there are steps each of us can take toward prevention. Being aware of the risk factors, making small but meaningful lifestyle changes, and prioritizing self-care are important actions we can incorporate into our daily lives. Here’s a compassionate guide to help Indian women better understand and reduce the risks associated with breast cancer.
1. Know Your Risk Factors
While breast cancer can happen to anyone, certain factors increase the risk. Family history, age, and lifestyle play a role. Women with a close family member who has had breast cancer (such as a mother or sister) are at a higher risk. Knowing your family’s medical history can help you take extra precautions and speak with your healthcare provider about regular screenings. Remember, breast cancer is not a matter of fate; there are ways to take control.
2. Make Physical Activity a Priority
Regular exercise plays a significant role in maintaining overall health and reducing breast cancer risk. Studies show that women who are physically active have a lower risk of breast cancer. Aim for at least 30 minutes of moderate activity a day. You don’t need a gym membership — activities like brisk walking, yoga, or even dancing around the house count. Find something you enjoy, and make it a part of your routine. Movement not only keeps our bodies healthy but also lifts our spirits, which is equally important for mental wellness.
3. Keep a Healthy Weight
Maintaining a healthy weight, particularly after menopause, is another essential step in reducing breast cancer risk.
Excess fat tissue can produce estrogen, which can promote the growth of some types of breast cancer. Pay attention to portion sizes, focus on nutrient-rich foods, and include more fruits, vegetables, and whole grains in your diet. Indian cuisine offers a variety of delicious, nutritious options — colorful sabzis, dals, and fruits are all fantastic choices. Healthy eating doesn’t mean cutting out everything you love but finding a balance that works for you.
4. Limit Alcohol and Tobacco Consumption
Smoking and heavy alcohol consumption are risk factors that can significantly increase your chances of developing breast cancer. In India, while smoking is generally less prevalent among women than men, alcohol consumption is rising. If you do drink, try to limit it to occasional, small servings. Smoking, however, has no safe level — it’s best to avoid it entirely. Quitting smoking and drinking moderately or not at all can have a huge positive impact on your health, far beyond reducing breast cancer risk.
5. Prioritize Self-Care and Manage Stress
We live in a fast-paced world, balancing work, family, and other responsibilities.
Stress can weaken the immune system and may even contribute to cancer risks. Take time to care for yourself emotionally and mentally. Practices like yoga, meditation, or even taking a few quiet minutes for yourself can make a difference. Being kind to yourself, setting aside time to relax, and connecting with loved ones are all beautiful ways to nourish your mind and spirit.
6. Go for Regular Breast Screenings and Self-Exams
Early detection saves lives. Clinical screenings, such as mammograms, can help detect cancer early, when it’s most treatable. For Indian women over the age of 40, it’s recommended to have a mammogram every one to two years. If you’re under 40 but have a family history of breast cancer, discuss screening options with your doctor.
Alongside professional screenings, learn how to perform a breast self-exam. Take a few minutes every month to check for any lumps, unusual changes, or discomfort. This simple step can be empowering, giving you more familiarity with your body and helping you catch potential signs early. If anything feels unusual, reach out to a healthcare professional without delay.
7. Focus on a Balanced Diet Rich in Antioxidants
A diet rich in antioxidants and anti-inflammatory foods can help reduce cancer risks. Incorporate more leafy greens, fresh fruits, garlic, turmeric, and spices like black pepper. These foods are part of a traditional Indian diet and can support your body’s natural defenses. For example, turmeric contains curcumin, a powerful antioxidant known to fight inflammation and boost immunity.
Dr. Pragati Singhal
