Breast Cancer is a common disease among women worldwide. There are several risk factors of this type of cancer including age, family, history, and lifestyle factors such as diet and obesity. According to research, engaging in regular physical activity can lower the risk of getting breast cancer. Any form of physical exercise regulates hormones, especially reducing the increased level of estrogen, which is a hormone associated with breast cancer. Also, physical exercise plays a significant role in maintaining the hormonal balance. Here’s how exercise lowers the risk of breast cancer. On practicing regular physical activity, it is easier to maintain a healthy weight. Mostly after menopause, the weight of a woman increases, which is linked to an increased risk of breast cancer due to high levels of estrogen.Exercising helps in regulating hormones, like estrogen and insulin, which plays an important role in breast cancer development.When regularly exercised, it boosts the immune system, which helps the body to detect and remove cancerous cells more effectively.Regular exercise improves insulin sensitivity and glucose metabolism, which helps in lowering the risk of cancer. Physical activity improves mental health and reduces stress, which potentially lowers cancer risk.Engaging in regular moderate to vigorous exercise is recommended as part of a healthy lifestyle to help reduce the risk of breast cancer. Meanwhile, Yoga is one such holistic approach and science that immensely benefits the physical and psychological health of breast cancer patients. Yoga focuses on four important pillars – Aahar, Vihar, Achar and Vichar.Aahar (food)Chemotherapy often changes taste and appetite; hence, nutrition is very important. This includes having iron-rich foods (spinach, lentils), high intake of liquids, and vitamin-C rich foods in daily diet. Patients should eat sattvik food which is light and easy to digest. One should have small meals on regular intervals and avoid alcohol, junk and processed/packaged foods.Vihar (rest and recreation)Post-treatment, taking rest is important for patients and they should listen to their bodies. It is highly recommended that one engages in activities that bring joy like spending time in nature, meditating, practicing relaxation techniques like Shavasana. All these help in reducing anxiety levels, stress and relaxes the body and mind.Achar (behavioural pattern)Slowly one can get back to their daily routine and tasks which will build their physical strength, mental engagement and their confidence levels. Follow good hygiene in order to protect yourself from infections and practice pranayama as it improves immune functioning and reduces stress. One can also practice asanas like Talasana and Goumukhasana which improves circulation and supports fast recovery. Apart from this, one can practice Marjariasana-Bitilasana and Matsyasana to prevent breast cancer. Vichar (thought patterns)One can practice Pratipaksha Bhavna that helps in replacing negative thoughts with positive thoughts. Also, on a daily basis, one should write 10 positive points which will help develop an increased gratitude and optimistic attitude. Developing attitude of Ishwar Pranidhana encourages surrendering your worries to a higher power. One can also connect with others who have overcome cancer and can also provide encouragement and perspective.
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