While you can’t change some breast cancer risk factors – family
history and aging, for example – there are others that you can
control. Having a family history of breast cancer
increases your risk, but most women who get breast cancer (about 8 out
of 10) do not have it in the family. Although there is no sure way to
prevent breast cancer, there are things you can do that may lower your
likelihood of getting it – whether you have a family history or not.
[post_ads_2]Here are 5 ways to help protect your breast health:
1. Watch your weight.
Being
overweight or obese increases breast cancer risk. This is especially
true after menopause and for women who gain weight as adults. After
menopause, most of your estrogen comes from fat tissue. Having more fat
tissue can increase your chance of getting breast cancer by raising
estrogen levels. Also, women who are overweight tend to have higher
levels of insulin, another hormone. Higher insulin levels have also been
linked to some cancers, including breast cancer.
If you’re already at a healthy weight, stay there. If you’re carrying
extra pounds, try to lose some. There’s some evidence that losing
weight may lower breast cancer risk. Losing even a small amount of
weight – for example, half a pound a week – can also have other health
benefits and is a good place to start.
[post_ads_2]2. Exercise regularly.
Many
studies have found that exercise is a breast-healthy habit. In one
study from the Women’s Health Initiative, as little as 1.25 to 2.5 hours
per week of brisk walking reduced a woman’s risk by 18%. Walking 10
hours a week reduced the risk a little more.
The American Cancer Society recommends
getting at least 150 minutes of moderate-intensity activity or 75
minutes of vigorous activity each week. (Or a combination of both.)
Moderate-intensity activities are at the level of a brisk walk that
makes you breathe hard. And don’t cram it all into a single workout –
spread it out over the week.
3. Limit time spent sitting.
Evidence is growing that sitting
time increases the likelihood of developing cancer, especially for
women. In an American Cancer Society study, women who spent 6 hours or
more each a day sitting when not working had a 10% greater risk for
invasive breast cancer compared with women who sat less than 3 hours a
day, and an increased risk for other cancer types as well.
4. Limit alcohol.
Research has shown that women who have 2 to 3
alcohol drinks a day have about a 20% higher risk compared to women who
don’t drink at all. Women who have 1 drink a day have a very small
increase in risk. Excessive drinking increases the risk of other cancer
types, too.
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The American Cancer Society recommends women have no more than 1
alcohol drink in a single day. A drink is 12 ounces of regular beer, 5
ounces of wine, or 1.5 ounces of hard liquor.
5. Avoid or limit hormone replacement therapy.
Hormone
replacement therapy (HRT) was used more often in the past to help
control night sweats, hot flashes, and other symptoms of menopause. But
researchers now know that postmenopausal women who take a combination of
estrogen and progestin may be more likely to develop breast cancer.
Breast cancer risk appears to return to normal within 5 years after
stopping the combination of hormones.
Talk with your doctor about all the options to control your menopause
symptoms, and the risks and benefits of each. If you do decide to try
HRT, it is best to use it at the lowest dose that works for you and for
as short a time as possible.
