Breast cancer risk can be significantly influenced by the way a woman’s body breaks down estrogen. A recent study conducted at the University of Minnesota discovered that aerobic exercises, such as walking, jogging, or biking, can help the body convert estrogen into metabolites that are associated with a reduced risk of breast cancer. Let’s delve a little deeper into the connection between exercise and estrogen metabolism to understand how women can lower their risk of breast cancer.
The Estrogen-Breast Cancer Connection
Estrogen is a hormone that, while crucial for many essential bodily processes like maintaining bone density and regulating menstrual cycles, can also encourage the growth of some types of breast cancer cells. The way a woman’s body metabolizes, or breaks down, estrogen can significantly impact her risk of developing breast cancer.
There are two primary types of estrogen metabolites – the “good” metabolite 2-hydroxyestrone (2-OHE1) and the “bad” metabolite 16alpha-hydroxyestrone (16alpha-OHE1). The higher the ratio of 2-OHE1 to 16alpha-OHE1, the lower a woman’s risk of developing breast cancer.
Previous research has suggested that physical activity can lower breast cancer risk. However, an explanation of the underlying mechanism behind this effect has been lacking, until now.
How Exercise Affects Estrogen Metabolism
The study conducted at the University of Minnesota involved women performing 30 minutes of moderate-to-vigorous aerobic exercise five times per week for 16 weeks. Participants used treadmills, stair steppers, or elliptical machines for their workouts.
The study found that aerobic exercise positively influenced the way women’s bodies metabolized estrogen, increasing the production of the “good” metabolite 2-OHE1 and decreasing the production of the “bad” metabolite 16alpha-OHE1. This resulted in an increase in the 2-OHE1/16alpha-OHE1 ratio, which has been linked to a reduction in breast cancer risk.
Lead researcher Mindy S. Kurzer states, “Our study is the first to show that aerobic exercise influences the way our bodies break down estrogens to produce more of the ‘good’ metabolites that lower breast cancer risk.”
What Type of Exercise is Best?
While aerobic exercise was the focus of this study, other forms of exercise, such as strength training and yoga, can also offer benefits for overall health and wellbeing. The key is finding a type of exercise that you enjoy and can commit to consistently over time.
To maximize the potential benefits of exercise for lowering breast cancer risk, make sure to include some form of aerobic activity in your routine. This could be anything from walking or jogging to bicycling or swimming – the important thing is to get your heart rate up and keep moving.
Additional Tips for Reducing Breast Cancer Risk
In addition to aerobic exercise, there are other lifestyle habits that can help lower your risk of breast cancer. Consider incorporating the following strategies into your daily routine:
- Maintain a healthy body weight
- Consume a largely plant-based diet, high in fruits, vegetables, and whole grains
- Limit alcohol consumption
- Get sufficient sleep
- Manage stress through relaxation techniques, such as meditation or deep breathing
- Avoid exposure to harmful chemicals, including those found in some cleaning and personal care products
- Stay up-to-date on breast cancer screening guidelines and discuss any concerns with your healthcare provider
By incorporating aerobic exercise and adopting other healthy habits, women can take charge of their estrogen metabolism and lower their risk of breast cancer.
