Reducing the risk of Breast Cancer
Breast cancer is associated with several factors, some which can be controlled and some which cannot be. Although there is no definitive way to completely prevent breast cancer, it is important to identify the controllable risk factors and take necessary measures to address them. Factors such as being a women or getting old cannot be changed, whereas taking good care of your health through appropriate lifestyle measures can have a great impact in reducing your risk of breast cancer.
Below are some simple steps that can be taken to lower your risk of breast cancer:
Weight control
Increased body weight is associated with a higher risk of breast cancer, especially in women after menopause. It is important to balance food intake and physical exercise in order to maintain healthy weight throughout your life. As the menopausal phase is linked to weight gain in women due to hormonal changes, it is necessary to keep a check on your weight during this period.
Physical activity
Several studies have shown that regular physical activity lowers the risk of breast cancer. It is recommended that you get at least 2-5 hours of moderate intensity exercise or 1-2 hours of high intensity exercise per week. Exercise helps to reduce estrogen levels, decreases body fat, relieves stress and strengthens the immune system.
Moderate activities are exercises which get you moving fast, slightly increase your heart rate and burn six times more energy than when you are sitting. These may include brisk walking, slow bicycling, playing badminton, etc. Vigorous activities are of higher intensity which increase breathing rate and heart rate. These may include hiking, faster bicycling and sports such as tennis, football, basketball, etc.
Healthy diet
There is no strong evidence of specific foods which can prevent breast cancer. However, there are some foods which help in maintaining healthy weight, boost the immune system and aid in keeping your breast cancer risk at the lowest level. Studies have suggested that diets which are low in fat and rich in fibers, antioxidants and phytochemicals decrease the risk of cancer. Plant-based foods such as fruits, vegetables, soy, green tea, etc. are excellent sources of these vitamins which may reduce the risk of hormone-related cancers such as breast cancer.
Limited alcohol intake
Studies have revealed that women who have three alcoholic drinks per week are at a 15% higher risk of breast cancer than women who do not drink at all. Alcohol increases unnecessary calories in the body which can lead to weight gain. Alcohol is associated with a rise in estrogen levels and other hormones which are linked to hormone-receptor positive breast cancer. Therefore, it is recommended to completely avoid alcohol. Women who drink are advised not to have more than one alcoholic drink per day, as even small amounts are linked to an increased risk of breast cancer.
Limited postmenopausal hormone therapy and birth control pills
Long term usage of postmenopausal hormone therapy and birth control pills increases the risk of breast cancer. Studies have shown that a combination therapy of estrogen plus progestin poses a higher risk of breast cancer. It is important to discuss with your doctor about non-hormonal therapies and medications to manage your menopause symptoms and use the lowest possible dose if it is absolutely necessary. It is recommended to decrease the usage of birth control pills especially after the age of 35, to reduce the risk of breast cancer.
Breastfeeding
Another factor which helps in lowering the risk of breast cancer is practicing breastfeeding if possible. Breastfeeding can have a significant impact in reducing breast cancer risk, especially in women who have breastfed for more than one year. Lactation periods also result in hormonal changes which delay menstrual cycles and thereby reduce estrogen levels.
Although the above mentioned measures may be applicable to all women in general, there are some additional measures to be taken by women who are particularly at a higher risk of breast cancer. These women may have a strong family history of breast cancer or specific gene mutations (BRCA1 or BRCA2 gene) associated with an increased risk. Some of the specific measures for these women include: genetic counseling and testing, close monitoring, frequent doctor visits, beginning breast cancer screening at earlier ages, medications to lower the risk and preventive surgeries for women who are at an extremely high risk of breast cancer.
References:
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https://www.cancer.org/cancer/breast-cancer/risk-and-prevention/can-i-lower-my-risk.html
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https://www.cdc.gov/cancer/breast/basic_info/prevention.htm
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https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-prevent-breast-cancer/
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Accessed on 31 August, 2021. - Examples of Moderate and Vigorous Physical Activity. Harvard School of Public Health.
https://www.breastcancer.org/tips/nutrition/reduce_risk/reduce_risk
Accessed on 31 August, 2021. - How To Reduce Your Risk of Breast Cancer With Exercise? Maurer Foundation.
https://www.maurerfoundation.org/how-to-reduce-your-risk-of-breast-cancer-with-exercise/
Accessed on 31 August, 2021. - Can Food Reduce Your Risk of Breast Cancer? Breastcancer.org
https://www.breastcancer.org/tips/nutrition/reduce_risk/reduce_risk
Accessed on 31 August, 2021. - Drinking Alcohol. Breastcancer.org
https://www.breastcancer.org/risk/factors/alcohol
Accessed on 31 August, 2021. - Nutrition Services for Cancer Patients. Stanford Healthcare.
https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/reducing-cancer-risk/breast-cancer-prevention.html
Accessed on 31 August, 2021. - Breastfeeding History. Breastcancer.org
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