As women, our health and well-being are the foundation of our lives. After the age of 35, our bodies undergo significant changes, making it crucial to pay attention to our health and take proactive steps to protect ourselves. One of the most pressing concerns for women over 35 is cancer, with the risk of certain cancers increasing due to hormonal changes, lifestyle factors, and family history. But the good news is: cancer is preventable and manageable, especially when detected early.
In this blog post, I’ll walk you through the essential steps every woman should take to reduce cancer risks, prioritize early detection, and maintain overall health after 35.
Understanding the Risk: Common Cancers in Women Over 35
As women age, the risk of certain types of cancer rises. The three cancers that women over 35 should be particularly cautious about are breast cancer, ovarian cancer, and cervical cancer.
- Breast Cancer: It’s estimated that one in every eight women will be diagnosed with breast cancer. Early detection through regular screenings such as mammograms and breast self-exams can drastically improve survival rates.
- Ovarian Cancer: Often called the “silent killer,” ovarian cancer is difficult to detect early because its symptoms are vague and can be mistaken for other conditions. That’s why regular screenings and being aware of any changes in your body are so important.
- Cervical Cancer: In many parts of the world, cervical cancer is on the rise. However, it’s highly preventable with regular pap smears and the HPV vaccine. Early detection is key to preventing cervical cancer from becoming life-threatening.
What Increases Your Cancer Risk?
Several factors contribute to the increased risk of cancer for women over 35, and while some of them, such as genetics, are beyond our control, others are lifestyle-related and can be managed.
- Hormonal Imbalances: As we go through different stages of life, hormonal shifts—such as those experienced during menopause or pregnancy—can influence cancer risk. These changes may increase susceptibility to certain cancers.
- Lack of Childbirth: Not having children or having children later in life can raise the risk of some cancers, such as breast cancer.
- Lifestyle Choices: Smoking, excessive alcohol consumption, poor diet, and lack of exercise contribute to inflammation and hormonal imbalances that can increase cancer risk.
How to Prevent Cancer and Maintain Hormonal Balance
Prevention is always better than cure. While genetics and certain life circumstances cannot be changed, making healthier lifestyle choices can significantly reduce the risk of developing cancer. Here’s how you can take control of your health:
- Aim for a Healthy Body Fat Percentage: Instead of obsessing over weight loss, focus on achieving a healthy body fat percentage. Women over 35 should aim for a body fat percentage below 25%. Fat cells release toxins that can disrupt hormones and contribute to inflammation, which in turn can increase cancer risk.
- Eat an Anti-Inflammatory Diet: What you eat directly impacts your health. An anti-inflammatory diet, rich in leafy green vegetables, cruciferous vegetables (like broccoli and cauliflower), berries, nuts, and seeds, helps reduce inflammation and supports hormonal balance. Avoid excessive sugar and processed foods, as they can fuel inflammation and damage your body’s systems.
- Exercise Regularly: Engaging in at least 30 minutes of exercise daily is essential. Focus on strength training, which helps build muscle and reduces body fat percentage, leading to better hormonal balance. Regular physical activity also boosts overall immunity and helps prevent cancer.
- Prioritize Sleep and Stress Management: Never underestimate the power of a good night’s sleep. Aim for 7-8 hours of quality sleep each night. Sleep is vital for hormone regulation and overall health. In addition, manage stress effectively through relaxation techniques, mindfulness, and deep breathing exercises. Chronic stress can wreak havoc on your hormones and immune system.
Early Detection: The Key to Survival
Early detection is critical in fighting cancer. The earlier cancer is detected, the better the chances of successful treatment. Here are some essential screenings and practices to prioritize:
- Mammograms and Clinical Breast Exams: Women over 35 should schedule regular mammograms, which can detect breast cancer early, even before symptoms appear.
- Pap Smears and HPV Vaccination: Regular pap smears can detect cervical cancer early. The HPV vaccine, when administered early, can also help prevent cervical cancer.
- Breast Self-Exams: Perform a self-breast exam regularly, ideally 7-10 days after your period. Check for any unusual lumps or changes in your breast tissue. If you find anything suspicious, consult your gynecologist immediately.
- Ovarian Cancer Screenings: While ovarian cancer is more challenging to detect, regular transvaginal ultrasounds and being aware of any unusual symptoms can help catch it early. If you have a family history of ovarian cancer, talk to your healthcare provider about appropriate screening options.
Take Action Today
Now is the perfect time to take control of your health. Here are the steps you can take today to protect yourself:
- Check Your Body Fat Percentage: Make sure your body fat is below 25%. Focus on building lean muscle through strength training and a balanced diet.
- Schedule Your Health Checkups: If you haven’t already, schedule your annual health screenings, including mammograms, pap smears, and any other relevant tests.
- Incorporate Anti-Inflammatory Foods: Add more vegetables, fruits, nuts, and seeds into your meals. Avoid sugary foods and processed meats.
- Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Practice relaxation techniques to manage stress.
Conclusion
Your health is your most valuable asset, and it’s never too late to start taking care of it. As women over 35, we face unique challenges, but we also have the power to make choices that will protect us for years to come. By eating a nutrient-rich, anti-inflammatory diet, exercising regularly, prioritizing sleep, and undergoing regular screenings, you can reduce your cancer risk and live a vibrant, healthy life.
Take the first step today. Your future self will thank you.
Stay healthy, stay empowered!
— Ruma,
Women’s Health Specialist,
Nutritionist, and Certified Fitness Trainer
