Breast Cancer--Top 10 Prevention
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April 24, 2010, Last Updated September 12, 2010
By Katrina Devine, Contributing Columnist and Susan
Callahan, Health Editor
It doesn’t matter if you are country singer, TV star,
Olympian or even a former first lady breast cancer can strike
you. In fact two former first ladies were diagnosed with
breast cancer, Betty Ford and Nancy Regan. Betty Ford in
1973 became one of the first women to speak openly about
the disease. She opened the door for awareness campaigns
that saved countless lives.
However, there are still shocking numbers of women dying
of the disease every year. According to the National Cancer
Institute, in the United States 192,379 new cases of breast
cancer were diagnosed and 40,170 women lost their lives to
the disease in 2009.
What if anything can be done to stop these alarming
statistics?
A study published in the journal of the National Cancer
Institute in 1995 found that only 5% of breast cancer
patients have a hereditary link. A joint study by the World
Cancer Research Fund and the American Institute for Cancer
Research published in 2009 found that 40% of breast cancer
cases are preventable through certain lifestyle changes.
Below we have 10 tips that may help prevent breast cancer:
1. Eat right: The World Cancer Research Fund makes several
recommendations for foods that they found to be beneficial
in preventing breat cancer, in particular wholegrain foods
and vegetables. Wholegrain bread or pasta is a better option
because the way that grains are processed to make white
bread or pasta makes them unhealthy for the body.
It’s no surprise vegetables are healthy for us but when it
relates to breast cancer prevention, cruciferous vegetables,
such as cabbage, Brussel sprouts, broccoli and cauliflower,
are particularly good.
The World Cancer research Fund also made
recommendations of things to avoid: fizzy sugary drinks, red
meat and processed meat, foods that are high in fat like
potato chips and cookies.
New research has discovered another food that can help to
fight breast cancer are walnuts. A 2009 study from Marshall
University School of Medicine found that mice that were fed
walnuts experienced a 50% lower rate of breast cancer.
2. Stay away from extra hormones or chemicals: According
to the Centers for Disease Control over production of
estrogen is a leading cause of breast cancer. Therefore it
stands to reason that avoiding products that are high in
hormones or other chemicals is effective to reducing breast
cancer risk. A study completed by McGill University in
Montreal found that multi-vitamins can be linked to increased
breast density and therefore to an increased risk of
developing breast cancer.
A study at the Technical University of Denmark in 2008
linked the chemical "acrylamide" and breast cancer.
Acrylamide is found in carbohydrates that are fried, roasted,
grilled or baked. Examples include French fries, potato chips,
grilled toast, roasted potatoes.
Our food supply may also play a role in increasing our risk
for breast cancer. Certain animals are injected with
hormones to make them produce more or tastier meat. It is
important to limit intake of meat and fish to reduce the levels
of hormones in your body.
3. Work out: The World Cancer Research Fund recommends
30 minutes of vigorous activity per day. Unfortunately that’s
on top of the 30 minutes daily you should be getting anyway
to keep yourself fit. Walking up the stairs instead of taking
the elevator isn’t enough according to the American Cancer
Society. But brisk walking for 45-60 minutes is highly
recommended.
Any kind of cardiovascular exercise has been shown to boost
the immune system. The World Cancer Research Fund
recommend; walking, swimming, cycling and dancing. The
most important thing is to ensure that you are putting in
enough effort, at moderate level you should be slightly out
of breath but able to carry on a conversation.
4. Slim down: In 2006 the American Cancer Society released
a report which said that women who were overweight had a
greater risk of breast cancer. The study looked at 44,000
women and found that the more weight that a woman
gained the more likely she was to suffer from breast cancer.
The risk is more than triple for women who gain 60 pounds
or more. The risk is also increased in post-menopausal
women. The extra fat produces extra estrogen, the breast
cancer causing hormone. Those who tend to carry their
weight around their waist need to be particularly concerned
and look at their diet and exercise routine.
5. Stop smoking. We’ve all heard them been called cancer
sticks so it’s no surprise to see cigarettes on this list. You
might be doing others harm as well as yourself when you
light up. The EPA of California in 2005 released a report that
said their research had led them to believe that second-hand
smoke had a relationship to the development of pre-
menopausal women.
6. Stop drinking: The Kaiser Permanente Medical Care
Program, Oakland conducted the largest ever study into the
effects of alcohol and breast cancer in 2007. They found that
if you had more than 3 or more alcoholic drinks per day you
are at a 30% higher risk of breast cancer. It does not matter
whether it is wine, beer or spirits it is the amount of alcohol.
7. Get enough sleep: A study completed in 2001 by the Fred
Hutchinson Cancer Research Center Seattle found that there
is a relation between lack of exposure to daylight and the
development of breast cancer. They found working a
graveyard shift increased risk by 60%. The link is thought to
be due to the body’s production of melatonin which is
important as an antioxidant and for the immune system. It is
developed in darkness therefore if the body doesn’t sleep at
night when it is dark then melatonin does not develop fully.
Visit our Sleep Center for the lastest recommendations for
improving your the quality of your sleep.
8. Get broody early: Exercising your fertility early in life helps
to reduce your risk for breast cancer. The National Cancer
Institute explains how pregnancy and giving birth can affect
your breast cancer risk. The younger a woman is when she
gives birth the less likely she is to develop breast cancer in
later life. A woman who has her first child after the age of 35
doubles her risk. It is also suggested that women who have
more than two children at a young age also lessen there risk.
Also the NCI recommends breast feeding as there is a link to
breast feeding and decreased risk.
9. Don’t get stressed: A Queen’s University study in 2008
found a link between severe stress and breast cancer. When
some one is stressed certain hormones are at work in the
brain and the hormone called hydrocortisone interferes with
our body’s natural tumor suppressant a gene called BRCA1.
Here are some tips and foods that help you reduce stress.
10. Be breast aware: Due to their genes or other
unchangeable risk factors some women will not be able to
prevent breast cancer but you can improve your chances of
survival by being breast aware. With cancer early detection
is key.
The American Cancer Society recommends that you should
have a clinical breast exam with your regular health check up
at least every three years. This should be in conjunction with
your own checks weekly or daily or maybe just every time
you have a shower.
Check your breasts for abnormalities and see a doctor if you
notice anything strange. Women over 40 need regular
mammograms.
You're just getting started. Learn more about the
relationship between your diet and your risk for other
diseases and conditions: Ideal Diet to Reduce Fibroid
Tumors /How to Lose Weight After Menopause/Best
Breakfast to Fight Arthritis// How Nuts Can Help You Fight
Cancer -Top Health Benefits of Nuts / Health Dangers of Milk
/ Lose Weight by Lowering Thermostat / Lose Belly Fat
After the Baby/ Foods That Shrink Your Waist/ Drinking
Cold Water Burns Calories / Six Pack Abs-A Guided Tour
/Top 10 Foods That Fight Anemia / How Much Is Too Much
Salt? /Sugar-The Disease Connection / Are Diet Sodas Bad
for Your Health? / Ideal Breakfast for Diabetics / Ideal
Breakfast for Arthritis /Healing Foods Links / Foods That
Shrink Your Waist / Foods That Lower Cholesterol/ VLDL-
The Other Cholesterol/ Foods That Reduce Blood Pressure
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