8 Steps to Improve Overall Health and Lower Breast Cancer Risk
Prevention & Treatment With some simple day-to-day steps, you can help improve your overall health and lower your risk of breast cancer.
1. Stop worrying and love your scale.
Stepping on your bathroom scale at least once a week helps keep weight in check. It keeps surprise jumps in weight at bay and helps you make adjustments on the fly to what you eat and how much you exercise.
2. Stand when you watch TV.
Watching TV is a double whammy when it comes to weight. It’s a sedentary activity often paired with mindless eating. One way to combat both is to simply stand while you watch TV – at least some of the time.
3. Wear your workout clothes to bed.
Sleeping in your gym shorts and workout shirt can prime the pumps for your morning workout. It takes away one less barrier to getting out the door for your morning walk or gym workout.
4. Get moving every day.
If you feel overwhelmed by detailed exercise recommendations, simply get up and do something each day that makes up breathe harder than normal — gardening, walking, cycling, playing tennis, dancing. After you’re in the habit, work toward 30 minutes or more of physical activity every day.
5. Slow down your hunger.
Many of us eat without really thinking if we’re actually hungry or not. To put our minds in better touch with our stomachs, it’s good to take time to ask yourself before you eat if you’re hungry. When you are eating, eat slowly. You’ll be more satisfied with less food.
6. Drink more water.
Sugary drinks are a major contributor to America’s weight problem. Cutting back easily eliminates extra calories that have little or no nutritional value. Replace these with plain water and unsweetened tea and coffee.
7. Cut back on snacking.
High-calorie snacks often add unnecessary calories to our day’s total. Most of the time, we probably just eat them mindlessly, without even really enjoying them. When you’re hungry and want a snack, choose something healthier or under 200 calories, like fresh fruit or carrot sticks.
8. Ask about your family’s health history.
All women should have at least a general idea of their family history of breast and other cancers. Most times, family history doesn’t raise the risk of the disease much more than other risk factors, but sometimes preventive steps help women at high-risk lower or manage their risk.