October is National Breast Cancer Awareness Month, and so I dedicate this post to all of the women in the ZGYM. Cancer is something that brings everyone to silence. And the war against is still going. Yes, it can be treated, but a true cure has yet to be found. While scientists are fighting to discover it, we can do our part by focusing on prevention. Check out these science-approved tips for what is known to be the second leading cause of death among women. [1]

Exercise

Last year I talked about the benefits of exercise for preventing breast cancer. According to the National Breast Cancer Foundation, “Exercise boosts the immune system and helps you to keep your weight in check. With as little as three hours of exercise per week, or about 30 minutes a day, a woman can begin to lower her risk of breast cancer.” [2] Evidence shows that exercise not only lowers breast cancer risk, but it also keeps it from coming back in women who have already been diagnosed. However, you need to continue doing it to maintain the benefits. According to research out from France (and I quote), “Postmenopausal women who exercise should be encouraged to continue, and those who do not exercise should consider starting because their risk of breast cancer may decrease rapidly.” [3]

My advice for exercising regularly? Do something that you love. Whether it challenges or inspires you, let be a part of your routine. You should be doing it as long as you live. Fitness is the fountain of youth, so don’t believe that you can’t stay active the older you get!

Diet

While no such anti-cancer diet exists, evidence suggests that the food we eat increases our chance of preventingit. According to Rachel Stolzenberg-Solomon, Ph.D., MPH, RD, and researcher from the National Cancer Institute, “The easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet.” [4] Although a healthy diet varies from person to person, everyone should generally be eating plenty of nutrient-dense whole foods. Researchers believe that fiber, beta carotene (an antioxidant found in foods like carrots and sweet potatoes), cruciferous vegetables, fatty fish (which contain anti-inflammatory omega-3 fats), legumes, and berries are all helpful. [5] [6]

Healthy Weight

I’m not here to insult anyone who is not at a healthy weight. According to the John Hopkins School of Medicine, “Women who are overweight or obese have higher levels of circulating estrogen than women at their ideal body weight. This might be important for anyone who is trying to reduce the risk of a future recurrence of hormone-responsive cancer, even after they have been treated for cancer.” [7] Having excess body fat further increases inflammation, which damages DNA over time and increases cancer risk. When left unchecked, inflammation also interferes with the immune system, making the risk even greater. [8] Many studies have consistently shown that women with little to no weight gain have fewer risks for breast (and other) cancers. [9]

Alcohol

Most experts recommend women avoid or limit alcohol to prevent breast cancer. It slightly raises estrogen in the bloodstream, which might be a concern, especially for women that are already at risk for estrogen-dominance and/or cancer. That being said, some research shows that, in moderation, alcohol has some benefits for longevity (think along the lines of a glass of red wine). But there’s also research to show a link between alcohol and cancer risk. So, what’s the verdict here? If you can, lay off the booze. Save it for special occasions or keep it to only one serving per day at most. If you’ve recently been diagnosed with breast cancer, you may want to eliminate alcohol altogether. [10] [2] (Obviously this is a debatable topic, which I’ve covered in the past. My advice is to find what works best for YOU.)

Smoking

The damage caused by smoking isn’t only in the lungs. Research now has shown there’s a potential link between smoking, second-hand smoking, and breast cancer risk. And it causes even more problems during treatment, such as higher instances of blood clots, delayed or impaired recovery from surgery and breast reconstruction, and further damage to the lungs. [11] Cigarette smoke also exposes you to carcinogens, which are dangerous substances that promote the process of carcinogens, or creation of cancer. [12] Carcinogen exposure can happen whether you choose to smoke or be around it (second-hand smoking). An analysis by the European Prospective Investigation into Cancer and Nutrition shows that women that were either former or current smokers and were exposed to cigarettes had an even greater risk for breast cancer than those who didn’t smoke and were not exposed to cigarettes. [13]

Stress

Even though stress cannot directly cause cancer, it might create the perfect storm for it to happen. Research from 2012 suggests that stressful events such as trauma, crisis, or loss can change immune function. Once our immune function changes, cancer cells take advantage of it and start to grow. However, don’t despair. The research points out that it’s not stress itself that causes cancer but rather the way we respond to and deal with stress. [2] I wrote a very detailed post about dealing with stress, so feel free to check it out if that’s something you struggle with.

Save Your Breasts!

Already, everyone, I hope you found these tips helpful. Remember, early detection is vital, so stay on top of your annual check-ups and immediately talk with your doctor if anything is feeling off with your breasts! If you’ve got any breast cancer tips or facts, leave them down in the comments below.

Sources:

[1] https://www.nationalbreastcancer.org/breast-cancer-facts
[2] https://www.nationalbreastcancer.org/breast-cancer-faqs
[3] https://www.breastcancer.org/research-news/exercise-reduces-risk-if-continued
[4] https://www.webmd.com/cancer/features/top-cancer-fighting-foods#1
[5] https://www.medicalnewstoday.com/articles/316720.php
[6] https://www.mskcc.org/cancer-care/integrative-medicine/herbs/beta-carotene
[7] https://www.hopkinsmedicine.org/breast_center/treatments_services/nutrition.html
[8] https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet#what-is-known-about-the-relationship-between obesity-and-cancer-
[9] https://www.ncbi.nlm.nih.gov/pubmed/25757865
[10] https://www.webmd.com/breast-cancer/ss/slideshow-diet-after-breast-cancer
[11] https://www.breastcancer.org/risk/factors/smoking
[12] https://www.webmd.com/cancer/know-common-carcinogens#1
[13] Dossus L, Boutron-Ruault MC, Kaaks R, et al. Active and passive cigarette smoking and breast cancer risk: results from the EPIC cohort. Int J Cancer. 2014;134:1871–1888.
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427603/