Breast cancer is preventable

WHEN IT comes to breast cancer, there are a number of ways you can protect yourself. While it is important to note that several factors shaping your personal lifetime risk of breast cancer are completely out of your control, among them genetics, family history, race, ethnicity, breast density, being born female, and lifestyle choices can play a role in preventing breast cancer.

Around 30 per cent of breast cancer cases are preventable. By making simple changes to your lifestyle, you can help reduce your risk of getting breast cancer. According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre, you can lower other risks by making certain lifestyle changes.

These include changes that may positively impact your risk of breast and other cancers, along with other serious conditions like heart disease and diabetes.

“Many factors can contribute to the development of breast cancer. You cannot do anything about some risks, including those you have inherited from your family. However, other risk factors may be things you have control over,” Dr Thomas said.

The relationship between body weight and breast cancer risk and outcomes is complex. According to the National Cancer Institute, excess weight and obesity after menopause increases a woman’s risk of breast cancer and can worsen outcomes after a diagnosis at any age.

LOSE WEIGHT

“The good news is studies have consistently shown that losing weight and maintaining a healthy diet can decrease your cancer risk. Other research has found that even avoiding weight gain can have a big impact on your future disease risk, potentially cutting your breast cancer risk by up to half,” Dr Thomas said.

A diet low in fruits and vegetables is associated with a higher risk of breast cancer.

“Greens like spinach, kale, and cucumber are often a weak spot in many diets. Vegetables, fruit, and whole grains are unparalleled sources of fibre, which may play a role in breast cancer risk reduction. A higher intake of dietary fibre early in life was associated with a lower future risk of breast cancer,” Dr Thomas said.

“Cruciferous vegetables like cauliflower, broccoli, cabbage, and leafy greens are also high in carotenoids, naturally occurring pigments in plants that act as antioxidants, which may be linked to a lower risk of breast cancer,” he added.

AVOID ALCOHOL

Many people do not realise that alcohol is a known carcinogen. Up to six per cent of cancer diagnoses and four per cent of deaths have been linked to its consumption. Researchers have hypothesised that alcohol may increase estrogen in the blood and can cause DNA damage.

Even moderate consumption, defined as up to one drink per day for women and up to two drinks for men is associated with a higher risk of breast cancer. Women who have between two and three alcoholic drinks per day have a 20 per cent higher risk of the disease compared to those who do not drink.

“If your goal is to do all you can to reduce your risk of breast cancer, take stock of your alcohol consumption and either limit it significantly or cut it out entirely,” Dr Thomas said.

QUIT SMOKING

Need another reason to quit smoking? Several studies have demonstrated a link between smoking and an increased risk of developing breast and other cancers. Women who currently smoke or did in the past and have a family history of breast cancer have an even higher increased risk.

Make this year the year you finally kick cigarettes for good.

EXERCISE

Exercise plays a role in preventing breast cancer. Cardio and strength training can not only help people maintain a healthy body weight, especially when coupled with a balanced diet, but can also improve outcomes and reduce recurrence after a breast cancer diagnosis. Exercise may even help alleviate unpleasant symptoms during treatment.

“If you do not already get the recommended 30 minutes a day, it is never too late to try. Start by doing something, anything, that gets you moving and that you find enjoyable to help you stick with it. Whether you walk, run, garden, swim, do an at-home workout, or something else, if you are getting your heart rate up, you are reaping benefits,” Dr Thomas said.

RELAX

You can focus on finding daily activities that not only make you feel good but also relieve stress and improve your well-being. Spending 10 minutes of quality time each day could mean reading a magazine, meditating, or playing with your pet.

“Finding quiet moments in your day to reflect and quiet your mind, such as spending a few minutes in the car after you get home from work or running errands, can help you transition from the hectic pace of your day to being at home,” Dr Thomas said.

“Meditating can be another helpful tool to prioritise time to relax and unwind. Mindfulness meditation uses specific breathing methods and may include guided imagery as well as other relaxation and stress-reduction techniques. Research shows that mindfulness meditation may reduce stress, anxiety, and fear. Other ways to lower stress and anxiety include journalling and listening to music,” he added.

Social support offers emotional support, practical help, and advice through interactions with people in your life such as family members, friends, spiritual advisors, co-workers and supervisors, and healthcare providers.

“You may feel more comfortable talking one-on-one with a counsellor or therapist or prefer to only share your feelings and thoughts with close family and friends. Everyone has different needs. It is important to find a healthy support system that works for you,” Dr Thomas said.

For those who are comfortable, talking with a trained mental-health provider, such as a psychiatrist, psychologist, counsellor, or clinical social worker, can reduce stress and improve mental well-being and quality of life. Mental-health counselling can combine techniques such as coping skills and relaxation exercises to help reduce stress.

keisha.hill@gleanerjm.comSOURCE:Breast Cancer Research Foundation