Age is the most significant risk factor for breast cancer, but that shouldn’t discourage anyone from trying to outsmart this terrible disease. There are two simple things you can do today to reduce your chances of developing breast cancer. The best part is that it’s never too late to start implementing these practices; in fact, doing them now provides more significant benefits than when you were younger.
Walk away from invasive breast cancer
The American Cancer Society states that exercise plays a crucial role in reducing the risk of breast cancer. However, past studies have been inconsistent in recommending the type and amount of physical activity needed to maximize the benefits. Fortunately, French researchers have discovered that postmenopausal women can decrease their risk of invasive breast cancer just by walking at least 4 hours a week.
In technical terms, the four hours of walking are known as “12 MET-h (metabolic equivalent task-hours).” Researcher Agnès Fournier, Ph.D., from the Center for Research in Epidemiology and Population Health at the Institut Gustave Roussy in Villejuif, France, explains that “12 MET-h per week corresponds to walking four hours per week or cycling or engaging in other sports two hours per week.” This recommendation aligns with the World Cancer Research Fund’s suggestion of walking for 30 minutes daily.
The eight-year study found that older women who participated in an exercise program had a 10% reduced risk of invasive breast cancer compared to women who didn’t exercise. On the other hand, women who were active when they were younger but became less active as they aged did not experience the same reduction in cancer risk. The takeaway is that no matter your exercise habits in your younger years, it’s essential to continue walking or engaging in other activities as you age.
Severely limit or avoid alcohol altogether
Alcohol consumption is known to increase cancer risk. The American Cancer Society has long warned that it could raise the risk of developing various cancer types for both men and women. A recent study analyzing over 150,000 healthcare professionals in the United States found that even light to moderate drinking was associated with a small but significant increase in cancer risk for both genders. For women, this increased risk primarily results in breast cancer cases.
The guideline recommendation for moderate alcohol consumption for women is 15 g/day, equivalent to about a 12 oz. beer or a 5-ounce glass of table wine. However, you may want to reconsider even that amount, depending on your other risk factors. Cutting out alcohol entirely may be something to consider, especially for those with a family history of cancer.
Jürgen Rehm, Ph.D., from the Centre for Addiction and Mental Health in Toronto, Canada, suggests that “with a family history of cancer, especially women with a family history of breast cancer, should consider reducing their alcohol intake to below recommended limits, or even abstaining altogether, given the now well-established link between moderate drinking and alcohol-related cancers.”
Lifestyle changes are among the easiest ways to reduce disease risk. However, adopting these changes can be challenging. These two recommendations should be relatively easy to implement, and the benefits of doing so are immensely rewarding.
