As both a breast cancer specialist and a survivor of the disease, I know well that all women are at risk for breast cancer — no matter their family history of the disease.
Only about 10 percent of breast cancers are associated with an inherited gene, such as the BRCA1 and BRCA2 genetic mutations. The other 90 percent of breast cancers are mostly due to lifestyle causes, reproductive choices and environmental exposures.
While some of these factors are beyond our control, there are a number of things we can do to substantially lower our risk of developing breast cancer. In fact, half of all breast cancers could be prevented through a combination of lifestyle changes, starting as late as age 50 — and there’s a number of ways you can lower your risk.
[See: A Tour of Mammographic Screenings During Your Life.]
Maintain a healthy weight. Keeping your weight in check is one of the most impactful things you can do to prevent breast cancer, since being overweight increases your risk of developing breast cancer by about 30 percent. There are a number of reasons for this. For one, extra fat makes extra hormones, such as estrogen and insulin growth factors, that can stimulate unhealthy breast cell growth. In addition, extra weight is associated with chronic inflammation. That inflammation can spur tumor growth by increasing hormone and protein levels in the body; and it can weaken the immune system’s ability to repair the wear and tear of everyday living, making us more susceptible to diseases like cancer.
While I’ve struggled with weight all my life, my cancer diagnosis was my wake-up call — and I’ve made maintaining a healthy weight a priority to lower my risk of recurrence. Among other strategies, I prepare low-calorie, mostly plant-based meals so I can enjoy larger portions. I also work hard to avoid making bad choices by not bringing unhealthy, irresistible foods into the house and by staying out of the kitchen when I’m not cooking or having a meal.
Drink less alcohol. I, like many women, enjoy a nice glass of wine with dinner. But evidence is mounting that alcohol is a significant risk factor for breast cancer. The more you drink, the higher the risk. Although not fully understood, it’s thought that alcohol may increase the levels of estrogen circulating in the body, thus promoting tumor growth. Limiting alcohol consumption will directly reduce your risk of developing breast cancer. In addition, given alcohol’s high calorie count, drinking in moderation could also help you lose weight, further protecting you from breast cancer.
[See: 8 Questions to Ask Your Doctor About Colon Cancer.]
Find an exercise rhythm. Before my diagnosis, I found exercise boring and difficult to fit into my way-too-busy schedule. But then I discovered Zumba, which combines three things I love: Latin music, dance and social interaction. I have since made exercise a priority, and attend Zumba class five times per week. Not only has it helped me lose weight, it also has upped my overall energy levels. For those of us with a breast cancer diagnosis, exercise can be a lifesaver. It reduces the risk of recurrence and is linked to a 35 to 83 percent reduction in mortality. If Zumba isn’t your thing, even walking can make a big difference. Research shows that just three hours of brisk walking a week is linked to a 46 percent decrease in deaths among breast cancer patients.
Get serious about sleep. Not getting enough sleep affects our metabolic system and can cause weight gain. There are a lot of reasons for not being able to sleep well — including stress, hormones and medication side effects — which can make getting ample rest a challenging goal. What’s helped me is eliminating caffeine after 1 p.m., not making late-night phone calls, using heavy curtains that keep the light out of my bedroom and not logging on to any of my electronic devices right before bedtime. I also try to stick with a regular bedtime and wake-up schedule. While sleeping in can feel good on a weekend, keeping a consistent routine throughout the week is better in the long run for getting the sleep you need.
[See: What Not to Say to a Breast Cancer Patient.]
Cancer is a great motivator of change, but you don’t want to wait until you’re diagnosed to take action. Making lifestyle changes now could help stop the development of the disease in the first place.
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The Best Ways to Prevent Breast Cancer originally appeared on usnews.com
