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Exercise Can Protect Your Body Against Cancer

In the course of our lives, one in eight women will be diagnosed with breast cancer. Some of the risk factors for suffering from this disease are family history, genetic factors, obesity, having received hormone replacement therapy, having started menstrual periods before age 12, alcohol consumption, among others. 

There are lifestyle modifications that can reduce the risk of breast cancer; In addition, all women should adopt as part of their routine, some customs related to early detection, since this type of cancer is curable when it is detected early. In this month of October, National Month for the Prevention of Breast Cancer, some habits are emphasized that can help prevent or detect this disease early: 

6 golden rules 

  • Do breast self-examinations every month and go to the doctor for regular check-ups 
  • Have a mammogram every year, from age 40 onwards, or if there is a family history since age 35 
  • Eat a healthy diet 
  • Exercise 
  • No Smoking 
  • Modify excessive alcohol consumption 

Exercising can help protect your body against cancer, just as it is! More than a third of cancer-related deaths are attributed to obesity and sedentary life. Exercise is one of the best insurance policies against many types of cancer, particularly cancers of the breast and colon, two of the most common cancers in the United States. 

With high levels of estrogen in their blood have a higher risk of developing breast cancer. Exercise lowers estrogen in the blood and this helps reduce risk in a woman. Women who exercise have less fat and therefore produce less estrogen. 

How much is enough? 

According to the national physical activity guidelines, a good goal is to exercise at least 30 minutes a day most days of the week. However, I recommend that you aim for one hour a day to get the most benefits. Moderate intensity activities such as walking are sufficient, although there are greater benefits when intensity is increased. 

Get up from the couch! 

It is easier than you think. A half hour of physical activity like walking, swimming, biking, or golfing without the help of a cart is a good start. Here are other ways to be more active: 

  • Take the stairs instead of the elevator. 
  • Walk or ride a bike to your destination, and take a walk around the block after eating. 
  • Go dance! 
  • Use a pedometer to know how many steps a day you walk, minimum 10,000 
  • Do sports like tennis, swimming or running 
  • Work out in the gym with supervised routines, ideal for days when you can’t exercise outside.
  • Walk around to talk to your coworkers instead of emailing them 
  • Use a stationary bike, do squats, leg raises, or squats while watching TV. 
  • Park a little further from your destination and walk to your work, supermarket, etc. 
  • When the weather is not appropriate, walk inside a mall with a partner. 
  • Change your exercise routine so you don’t get bored 

Remember that recovering from cancer requires the cooperation of both the health team and the patient, their family and friends. Not because we say the word cancer must be associated with a hospital bed. 

Before doing any type of exercise, ask a healthcare professional. Remember that exercising is synonymous with health. Remember change your physique as well as your lifestyle. 

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