Welcome to Part 3 of our Breast Cancer Awareness Month series! In our first two installments, we debunked common myths about breast cancer and explored the importance of early detection and screenings. Now, let's shift focus to lifestyle changes that can help lower your risk of developing breast cancer. While there's no surefire way to prevent breast cancer, research suggests that certain lifestyle choices can play a significant role in reducing risk.
At SportPort Active, we believe in empowering women not just through fitness, but through overall wellness. Let’s dive into how small adjustments to your daily habits can make a big difference in your breast health.
Breast Cancer Myths: Fact vs. Fiction on Lifestyle Factors
Many misconceptions surround the relationship between lifestyle and breast cancer risk. Below, we’ll tackle some of the most common myths and replace them with the facts you need to know to live a healthier, more informed life.
Myth 1: I Can't Lower My Risk if I Don't Have a Family History of Breast Cancer
Fact: While family history plays a role, only 5-10% of breast cancer cases are hereditary, meaning most women diagnosed do not have a family history of the disease. Lifestyle factors like diet, exercise, and limiting alcohol consumption can greatly impact your risk.
According to the American Institute for Cancer Research (AICR), about 38% of breast cancer cases in the U.S. could be prevented by making healthier choices, such as eating a nutrient-rich diet and maintaining a healthy weight.
What to Ask Your Doctor:
"What specific lifestyle changes can help reduce my personal breast cancer risk?"
"If I don’t have a family history, do I still need to be vigilant about my lifestyle choices
Myth 2: Weight Doesn’t Impact My Risk of Breast Cancer
Fact: Maintaining a healthy weight is crucial for breast cancer prevention, particularly after menopause. Research from the American Cancer Society indicates that excess body fat can lead to increased estrogen production, which in turn can fuel the growth of certain types of breast cancer. Losing even a small amount of weight can lower your risk.
What to Ask Your Doctor:
"How does my weight influence my breast cancer risk?"
"What are the best ways to maintain a healthy weight?"
Myth 3: All Forms of Exercise Provide Equal Protection
Fact: While any form of exercise is beneficial, moderate to vigorous physical activity appears to offer the greatest protection against breast cancer. A study published in the Journal of Clinical Oncology found that women who exercised regularly had a 10-20% lower risk of developing breast cancer compared to those who didn’t.
Experts, like Dr. Anne McTiernan from the Fred Hutchinson Cancer Research Center, recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Activities like cycling, running, and strength training have been shown to be particularly effective.
What to Ask Your Doctor:
"What types of exercise are most effective for breast cancer prevention?"
"How often and for how long should I exercise each week?"
Myth 4: Drinking Alcohol in Moderation is Safe for Breast Health
Fact: While it may be tempting to believe that a glass of wine a day is harmless, the truth is that alcohol consumption increases your risk of breast cancer. Even moderate drinking (just one drink a day) can raise your risk by about 7-10%. The more you drink, the higher your risk becomes, according to the National Cancer Institute.
What to Ask Your Doctor:
"What is a safe amount of alcohol, if any, for lowering my breast cancer risk?"
"How can I balance my lifestyle choices while still maintaining good health?"
Lifestyle Changes You Can Make to Lower Your Breast Cancer Risk
While genetics are out of your control, there are several preventive measures you can take to protect your health. Here issome lifestyle changes backed by breast cancer experts and the latest research.
Eat a Balanced, Nutrient-Dense Diet
• Fruits and Vegetables: Load your plate with colorful fruits and veggies. A diet high in antioxidants and fiber has been shown to lower cancer risk. According to Dr. Kristi Funk, a breast cancer surgeon and nutrition advocate, leafy greens like kale and spinach are particularly beneficial.
• Limit Processed Foods and Red Meat: Studies suggest that reducing your intake of processed meats and refined sugars can lower cancer risk. Focus on whole foods for optimal health.
• Maintain a Healthy Weight
• Why It Matters: After menopause, your risk of breast cancer increases if you’re overweight or obese. Losing even a small percentage of your body weight can lower your estrogen levels, which may reduce your risk of breast cancer.
Tip: Make small, manageable changes in your diet and activity level to keep your weight in check.
Stay Active
• Get Moving: Exercise doesn’t have to be intense to be effective. The key is consistency. Aim for at least 30 minutes of physical activity five days a week. Whether it’s a brisk walk, yoga session, or full-body workout, staying active helps control your weight and boosts your immune system.
• Expert Insight: Dr. Harriet Richardson, a cancer prevention specialist, suggests adding strength training to your routine to build muscle and reduce fat, especially around your midsection, which is linked to higher cancer risk.
• Limit Alcohol Consumption
• Stay Within Limits: If you drink alcohol, limit your intake to one drink per day or less. If possible, consider cutting alcohol out altogether to reduce your risk.
• Expert Insight: The American Cancer Society recommends opting for non-alcoholic alternatives or increasing your water intake to stay hydrated without added risk.
SportPort Active: A Partner in Your Wellness Journey
At SportPort Active, we believe that looking after your health goes hand-in-hand with staying active. That’s why our activewear is not only designed for comfort and performance,but also includes EMF protection to help reduce exposure to electromagnetic radiation from cell phones. Whether you're hitting the gym or heading out for a run, you can count on us to have your back—literally!
Our EMF-protected bras and leggings provide you with peace of mind while you're focusing on your fitness. By combining active living with the right protection, you can take a holistic approach to breast cancer prevention.
Key Takeaways for Lowering Your Breast Cancer Risk
• Maintain a Healthy Weight: Managing your weight is one of the most impactful ways to lower your breast cancer risk.
• Get Regular Exercise: Aim for 30 minutes a day, five days a week, of moderate to vigorous exercise.
• Limit Alcohol: The less alcohol you drink, the lower your risk.
• Eat a Balanced Diet: Focus on fruits, vegetables, whole grains, and lean proteins to fuel your body and protect your health.
Looking Ahead: Part 4 of Our Breast Cancer Awareness Series
In the next installment, we’ll be diving into the topic of genetic testing and breast cancer, exploring whether it's right for you and what you need to know before considering it.
EMF protection activewear, at SportPort Active, we’re dedicated to keeping you healthy and stylish. Explore our collection of EMF-protected activewear and stay tuned for more expert-backed tips and information as we continue to raise awareness this Breast Cancer Awareness Month.
More Helpful Tips on Breast Cancer Reduction:
SportPort Active/Breast Cancer Myths Debunked: What You Really Need to Know
Komen.org/Breast Cancer/Risk Factor and Lifestyle
Komen.org/Breast Cancer/Lifestyle/Diet
American Cancer.org/Breast Cancer Prevention/Lifestyle
Breast Cancer Research Foundation/Breast Cancer Risk Reduction
Cedars Sinai.org/Tips to Reduce Breast Cancer
Women's Health Magazine/10 Ways to Lower Risk of Breast Cancer
