womanthismonth.com | OCTOBER 2025 NUTRITION 72 Breast Cancer Awareness NURTURING HEALTH, ONE CHOICE AT A TIME Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, sheds light on breast cancer awareness and shares practical steps to empower women through prevention and mindful living. Breast cancer remains one of the most pressing health concerns for women worldwide. While medical science has made tremendous advances in diagnosis and treatment, awareness and prevention remain our strongest tools. By understanding the facts, recognising risks, and making mindful lifestyle choices, women can empower themselves to lower their chances of developing breast cancer and nurture overall wellbeing. Fact File: Breast Cancer at a Glance • One in eight women will face breast cancer in their lifetime, though men can also be affected in rare cases. • Most common in women aged 50–70. • Early detection means better survival rates. • Lifestyle choices play a crucial role in prevention. Regular Screening: Mammograms and clinical breast exams help detect cancer early. Self-Examinations: Becoming familiar with your own body makes it easier to notice unusual changes. Limiting Alcohol and Smoking: Both are linked to increased cancer risk. Maintaining a Healthy Weight: Excess body fat, particularly after menopause, can raise risk levels. Staying Active: At least 150 minutes of moderate exercise per week helps balance hormones and strengthen immunity. Lifestyle doesn’t just affect how we feel day-today, it shapes long-term health outcomes. Choosing balance can be one of the most powerful shields against breast cancer. Stress management, adequate sleep, and regular activity work together to keep hormones and immunity in harmony. However, perhaps the most impactful daily habit is diet. 7 Healthy Eating Habits to Lower Breast Cancer Risk Fill Your Plate with Colour: Seasonal fruits and vegetables are rich in antioxidants and phytochemicals that protect cells from damage. Avoid canned and frozen foods where possible. Choose Whole Grains: Brown rice, oats, and quinoa help regulate blood sugar and support hormonal balance. Who Is Most Vulnerable? Breast cancer can strike at any age, but risk rises sharply after 40. Women aged between 50 and 70 are most vulnerable, though genetics and family history can increase risks earlier. Those with BRCA1 or BRCA2 mutations, or with a close relative diagnosed with breast or ovarian cancer, should discuss tailored screening plans with their doctors. Lifestyle Precautions While not all risk factors can be controlled, certain preventive steps can make a meaningful difference: Go Lean on Protein: Opt for fish, beans, tofu, or skinless poultry instead of processed or red meats. Add Omega-3 Fats: Found in salmon, flaxseeds, and walnuts, these healthy fats fight inflammation. Cut Down on Processed Foods: Minimise packaged snacks, refined sugars, and fried items. Stay Hydrated: Adequate water intake helps flush toxins and keeps the body functioning optimally. Moderation with Alcohol: Limiting intake significantly reduces breast cancer risk. The way we cook matters just as much as what we eat. Deep-frying, reusing oil or over-relying on barbecued foods can add unnecessary health risks. Healthier alternatives such as baking, air-frying, roasting or stir-frying not only preserve nutrients but also enhance natural flavours, making meals both nourishing and enjoyable. A Gentle Reminder to Women Everywhere Breast cancer awareness isn’t about fear, it’s about empowerment. By combining regular medical check-ups with a healthy, balanced lifestyle, women can take proactive steps to protect their health. Every nutritious meal, every brisk walk and every mindful choice counts. Your health is your story; nurture it with care, compassion and courage.
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