Last August was National Breastfeeding Month wherein breastfeeding mothers were celebrated and supported for the sacrifice that they do in order to ensure the best nutrition for their newborn baby. Breastfeeding isn’t easy, especially if a workplace or any place in public does not give a breastfeeding mother the comfort and safety to feed her milk-hungry baby in public.
This month, as October opens, we are reminded of another important care we should give our breasts. From October 1 to 31 is Breast Cancer Awareness Month. According to breastcancer.org, 1 in 8 US women will develop invasive breast cancer in her lifetime. It is estimated that in 2021, 281550 new cases of invasive breast cancer would be recorded in the US plus 49,290 new cases of non-invasive breast cancer. As per cancer.gov, breast cancer is the most common cancer in the United States list which is followed by prostate and lung cancer. These figures just mean one thing: we shouldn’t take our breasts for granted and make sure they are at their optimum health. Here are tips to keep your breasts healthy and prevent any cancer cells from spreading.
1. Dedicate time for exercise.
Most often than not, exercise is last on the list of a working woman, especially one who already has kids to take care of. If you’re looking for motivation to break a sweat, here’s one: most cancers develop from being overweight including breast cancer. According to a study by Cancer, Epidemiology, Biomarkers & Prevention, 150 minutes of moderate-level aerobic exercise a week is enough to reduce biomarkers and substances such as hormones estradiol, estrone, and insulin that increase when you are at risk of developing breast cancer.
So to get those 150 minutes in a week covered while being busy at work or with the household, invest in a desk bike or an under-desk foldable treadmill. Flexispot has three desk bike offers that all feature a cushioned, height adjustable seat, whisper-quiet pedaling system, and customizable resistance levels. These can all be used under any desk while working or studying. It also has 9 foldable treadmills to choose from. These treadmills may be placed under one’s work desk, speed can be adjusted to accommodate working while exercising, and they don’t take up much space when tucked away for the day.
2. Cut down on alcohol and sugary beverages.
We hate to break it to you but alcohol is said to increase estrogen levels in the body that may lead to breast cancer. It’s no surprise that even just regularly drinking two glasses a night can increase one’s risk for breast cancer. Health experts are not advising to totally abstain from drinking alcohol because women deserve their happy hour but too much is too much. Good for you if you don’t drink alcohol, to begin with, but if you drink a lot, more than 12 ounces of beer, five ounces of wine, or 1.5 ounces of hard liquor, then you should cut it down right now to keep your breasts healthy.
When it comes to sugary beverages or soda, a study has discovered that drinking less than one can of soda, 100 ml a day, in particular, may already increase the risk for breast cancer by 22 percent. It’s better to monitor that soda intake as well.
3. Know your breasts.
Be aware of how your breasts normally look and feel. In this way, you’ll know if any changes come up. It might surprise you to know that the American Cancer Society does not actually recommend breast self-exams because they incite panic and there’s not enough research to prove they’re reliable. But if you still want to do them for your peace of mind, ask your doctor if it’s right for you then proceed. It’s best to self-examine your breasts when they are less lumpy which is right after your monthly period ends. Breast self-exams include looking at your breasts in the mirror and spotting physical changes, raising the arms and looking for the same changes, and lying down and using a hand to feel an alternate breast side in a circular motion.
4. Support your boobs.
To prevent your boobs from stretching downwards, give it proper support by wearing a bra that’s your size. According to Health Central, 80% of women wore the wrong bra size so have your bra size at least once a year to make sure you’re wearing the right size depending on your current weight. Remember that this includes your sports bra that needs to be doing its job of supporting your chest while doing strenuous exercise. Health Central recommends replacing your sports bra every six months to be certain that you aren’t using sports bras that have lost their elasticity.
5. Eat right.
Of course, if you nourish your body with the right nutrients, cancer cells won’t be developing. Eat your fruits and vegetables and avoid the junk. Research has also linked Vitamin D deficiency to an increased risk of breast cancer. Aside from exposing yourself to the sun for a healthy dose of vitamin D, there are also foods that are rich in a particular vitamin. Include in your diet salmon, egg yolks, cheese, and milk.
6. Breastfeed if you are capable.
It’s a known fact that breastfeeding has wondrous health benefits for your child. But did you also know that it’s good for your breast health as well? If you are capable of breastfeeding, say that you are a mother, don’t skip on it. You may stimulate or drain your breasts in order to induce lactation. You may use an electric breast pump or other manual techniques.
Make sure you have a comfortable chair at home to make breastfeeding a comfortable experience for you and your kid. If you have a reclining chair at home, the little luxury for the breastfeeding mom is excusable. Something like Flexispot’s Rolling Swivel Game Chair 6627 is perfect to support your neck and back. It has four modes at different angles: comfortable work mode, reading mode, watching mode, and taking a rest mode. It can be at 90 degrees when you breastfeed your baby which will allow you to easily stand up after breastfeeding without waking up your milk-satisfied little one.
