Healthy habits

For the last couple of years, health has been our top priority amid the COVID-19 pandemic. Maintaining a healthy lifestyle is now more important than ever.

Swapping out old habits for healthier new ones can be a struggle, but exercising and healthy eating can be easy and fun!

Hopefully, these tips will help you to make your everyday life healthier.

Here are our top healthy tips.

Being physically active can reduce your risk of breast cancer by around 20%!  Physical activity also reduces the risk of breast cancer recurrence and mortality following a breast cancer diagnosis. It’s thought that physical activity helps lower the levels of certain circulating hormones and reduces inflammation, which can help lower the likelihood of cancer developing and progressing.

Start your day off right. Always having a healthy and nutritious breakfast is key to starting your day off. Why not try our mango smoothie recipe to go alongside it here?

Swap the chocolate or crisps for a piece of fruit! Apples, for example, contain a wide variety of phytochemicals, many of which have been found to have strong antioxidant and anticancer activity.

Try having meat-free meals during the week. Evidence shows that processed meat could increase breast cancer risk. So why not swap out meat for vegetables in your weekly curry? There are so many super tasty vegetarian or even vegan recipes that will make you quickly forget your desire for meat. Check out some of our great veggie alternatives here.

Meal Prep is worth it! Good planning is half the battle. Prepare some healthy meals for work, on the weekend. All can be prepared in large batches and divided into portions ready for the week ahead. Check out our beginner’s guide to meal prep blog here with storage tips to help you avoid plastic too.

Top up on your water. Your body consists of about 50 to 65 % water and can’t function without a regular supply of liquid. It’s very important to drink enough during the day, the NHS say 6 to 8 glasses a day. If water isn’t your thing, try adding some lemon, mint, or berries to your water for that added flavour.

Reduce your alcohol intake. Drinking alcohol increases the risk of breast cancer in women and heavy drinking increases the risk in men. Drink in moderation and remember the less you drink the less you are at risk. So, aim to have at least some alcohol-free days each week. Why not try a mocktail next time you’re out?

Don’t force yourself! Physical activity doesn’t necessarily mean going to the gym or running a marathon. If you’re unable to do structured exercise, then try to build physical activity into your daily life. Simple lifestyle changes can really make a difference. Our top simple exercise tips:

• Walk or cycle to work or when taking your children to school
• Get off the bus or tube a couple of stops earlier than your destination
• Workout while watching TV
• Move or stretch at least three to four minutes every hour
• Take the stairs instead of the escalator or lift
• If you’re on the phone, stand or walk instead of staying seated
• Stand while participating in a phone conference or webinar
• Use fitness apps/trackers that remind you to move
• When sitting for long periods try the NHS-recommended sitting exercises

Buddy up. If you’re hesitating about starting exercise by yourself, find a workout buddy. Ask a friend or work colleague to join you on your new regime. You are much more likely to stick to a new fitness regime if you have support and encouragement from other people.

Reward yourself! It’s important to set yourself ambitious but achievable goals. If you succeed, reward yourself with a delicious post-workout snack (healthy of course!), a new pair of sports shoes, or a massage. Start with small changes, once a week, and write down any improvements regularly. And that you have less backache, or you are sleeping better? Give it a try!

You only have one life and one body. Diet and exercise are risk factors that are known to affect breast cancer risk and mortality. Prevention is better than cure. Let’s start to make positive changes and make health our top priority.

Start your breast cancer prevention journey by taking our prevention quiz here.