For many women past menopause, regular screenings for invasive breast cancer (such as mammograms) and osteoporosis remind them how important it is to maintain a healthy lifestyle. In addition to what you’re already doing to protect your bones, there are lifestyle changes you can make that can help you reduce the risk of invasive breast cancer.
Acquire Healthy Habits
Exercise Most Days of the Week
Learn More with Online Resources
Acquire Healthy Habits
Maintain a Healthy Diet
Maintaining a healthy diet past menopause is an important part of a healthy lifestyle. Here are things you can do to acquire a healthy diet:
- Use portion control to help achieve and maintain a healthy weight
- Consume at least 5 servings of fruits and vegetables daily
- Eat whole grains instead of processed (refined) grains
- Reduce your intake of processed and red meats
Take Supplements that Your Doctor Recommends
If you are treating or preventing osteoporosis, your doctor may recommend that you take supplemental calcium and/or Vitamin D.
Quit Smoking
Smoking is detrimental to your overall health. If you smoke and have thought about quitting, now is the time to take charge.
Reduce Alcohol Consumption
Research has shown that more than 2 alcoholic beverages each day may increase certain health risks in women past menopause. Talk with your healthcare professional to better understand the health risks related to alcohol consumption.
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Exercise Most Days of the Week
Aim to incorporate at least 30 minutes of moderate to vigorous exercise into your day at least 5 times a week. Exercising for longer periods of time, between 45 to 60 minutes, is preferred.
Before beginning a new exercise program, you should consult with your doctor.
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Learn More with Online Resources
To learn more tips for staying healthy past menopause, visit the following sources:
About Invasive Breast Cancer
American Cancer Society
800-ACS-2345 (800-881-2345)
Cancer Research and Prevention Foundation
800-227-2732
National Breast Cancer Coalition
800-622-2838
National Cancer Institute (NCI)
800-4CANCER (800-422-6237)
The Susan G. Komen Breast Cancer Foundation
800-I'M AWARE (800-462-9273)
Breast Cancer Network of Strength (formerly known as Y-ME National Breast Cancer Organization)
213-986-8338
About Osteoporosis
National Institutes of Health, Osteoporosis and Related Bone Diseases—National Resource Center
800-624-BONE or 202-223-0344
National Osteoporosis Foundation (NOF)
800-231-4222 or 202-223-2226
International Osteoporosis Foundation (IOF)
(International Call) 011 41 22 994 0100
U.S. Surgeon General's Report on Bone Health and Osteoporosis
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