BREAST CANCER PREVENTION: How to reduce your risk

Breast cancer prevention starts with healthy habits — such as limiting alcohol and staying physically active. Understand what you can do to reduce your breast cancer risk.

If you're concerned about breast cancer, you might be wondering if there are steps you can take toward breast cancer prevention. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes you can make to lower your risk.

WHAT CAN I DO TO REDUCE MY RISK OF BREAST CANCER?

Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:

* LIMIT ALCOHOL.
The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.

* DONT SMOKE.
Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.

* CONTROL YOUR WEIGHT. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.

* BE PHYSICALLY ACTIVE. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.

* BREAST-FEED.
Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.

* LIMIT DOSE AND DURATION OF HORMONE THERAPY. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.

* AVOID EXPOSURE TO RADIATION AND ENVIRONMENTAL POLLUTION.
Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.

CAN A HEALTHY DIET PREVENT BREAST CANCER?

Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

Maintaining a healthy weight also is a key factor in breast cancer prevention.

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COLD WATER VS WARM WATER: one of them is damaging to your health.

Most people reach for a cup of coffee or a cold cup of water right upon waking up.  But, it turns out that in order to get the most benefits of drinking liquid in the morning you should enjoy a warm cup of water instead.

Multiple studies have shown that drinking warm water on an empty stomach offers a wide plethora of health benefits and is one of the best ways to jump-start your day for maximum productivity.  Here is a short list outlining some of those health benefits:

1. It Relieves Pain
Drinking warm water has the ability to reduce swelling in the throat, which in turn provides a temporary pain relief.  It indeed works wonders for irritated and dry throats, too.

This is especially useful during mornings when you wake up with a dry throat which causes you pain as you swallow. Amazingly, a notable improvement can be experienced after taking the first sip of warm water.  Ultimately, warm water also soothes cramps by relaxing the muscles of the stomach.

2. Improves Bowel Movements
A study done by the Journal of Neurogastroenterology and Motility has shown that up to 58 percent of patients suffering from achalasia, a condition in which the muscles of the lower part of the esophagus fail to relax, experienced notable improvement in their condition after drinking warm water.

Drinking a glass of warm water on an empty stomach is a good way to stimulate the colon to move the bowels easier. In addition, it sets the body for better absorption of food during the day.

3. Improves Circulation
Drinking warm water improves blood flow in the body`s circulatory system.  It has been scientifically shown that when the body is exposed to warm temperature, the blood cell flow initially raises by a dramatic amount.

Then, it drops back to normal rate of blood flow and starts to gradually increase the longer it is exposed to the warmth.  Warm water basically improves circulation by warming up the body from within.

4. Weight Loss
While staying well hydrated is generally beneficial for weight loss, it turns out that taking it warm is the best way to consume this liquid.  In a study done by Journal of Natural Science, Biology and Medicine focused on a group of overweight women who were given large amount of warm water.  At the end of the study, it was found that women had experienced a notable decrease in appetite, weight, and body mass index.

WHY IS DRINKING COLD WATER BAD FOR YOU?
Having a glass of cold water on a hot, summer day is one of the best feelings ever! It indeed helps cool down in a matter of seconds, but it does many other things to your body at the same time. Unfortunately, those things are anything but good for you.

* Cold water constricts the blood vessels, which in turn reduces hydration

* Drinking cold water causes the body to work hard to digest food as cold liquids solidify the fats in the bloodstream

* The body expands energy when you drink cold water in order to heat it up and use it

* Cold water forms excess mucus in the respiratory system, leading to congestion and higher risk of infections like throat infection

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