The number one way to reduce your chances of breast cancer is being a man (1 in 1000). Your next best option is to not age (I just turned 50!). So far I’m striking out. The American Cancer Society says a women’s lifetime risk of developing breast cancer is 1 in 8…12% of US women will have this diagnosis in their lifetime (encouraging side note…that means 88% won’t get breast cancer!). Beyond the factors that are out of my control, can I reduce my chance of breast cancer?
You may have heard the recommendations to breastfeed, don’t smoke, be cautious with hormone replacement, and avoid stress (anyone else feel stressed just by being told stress is dangerous?!). They all are valid, but what else is there? Are there small changes that might have the biggest results (more on the 80/20 Principle here)?
1. Add turmeric
This highly interesting and encouraging information from The Journal of Experimental and Clinical Cancer Research describes how in breast cancer, "curcumin impedes tumor growth, malignant progression and spread." Curcumin, the yellow pigment in turmeric, increases the natural antioxidant action of the body, which in turn has inhibitory action in all phases of cancer growth. As an anti-inflammatory, turmeric has many health benefits (more here), including reducing the chances of a number of cancers and making chemotherapy more tolerable and effective!
2. exercise more
Current research demonstrates the key role that exercise has in reducing the likelihood of breast cancer developing. Studies have found that both total and vigorous activity reduces the risk of breast cancer in a dose-response manner (more on the dose-dependent benefits of exercise here). In addition, a trial found that postmenopausal women who went from a sedentary lifestyle to a moderate or vigorous-intensity exercise program that resulted in changes sex hormone concentrations had lower risk for postmenopausal breast cancer. Physical activity is important in reducing the risk of breast cancer through its impact on gene expression, weight, stress and balancing hormones.
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3. Know your vitamin d levels!
According to researchers at the University of California San Diego School of Medicine, in post-menopausal women, higher levels of vitamin D are associated with decreasing risk of breast cancer. They identified the minimum healthy level of 25(OH)D in blood plasma to be 60 nanograms per milliliter, which is significantly higher than the 20 ng/ml recommended in the past. These participants had 1/5 the risk of breast cancer compared to those with less than 20 ng/ml. In many cases, supplementing with 4,000 to 6,000 international units (IU) of D3 per day, would be required, which is much more than is typically recommended. Knowing our blood level's in order to adjust to a "sweet spot" for a safe but effective level is important, because exceeding 125 ng/ml has been linked to adverse side effects. (Read more benefits here and on the importance of taking magnesium with your vitamin D here.)
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4. “Time restrict” your eating, while increasing your coffee and green tea
While reviewing the Whel study (that, interestingly enough, found high fruit, fiber and vegetables with low fat did not reduce the chance of breast cancer recurrence), researchers found that taking a break from eating for a longer period at night may be a simple, effect strategy for reducing the risk of breast cancer recurrence. Notable, there was a 36% reduction in recurrence of breast cancer by fasting for 13 or more hours nightly. Human and rodent studies combined demonstrate a huge benefit by simply limiting our eating window time on five or more days of the week (more on time restricted eating here). During the time we are not eating, most research has suggested that black coffee and green tea do not interfere with the fast, and they both have been found to have possible significant breast cancer reducing properties!
5. Get quality sleep, while avoiding night shift work
Studied have shown that short sleep duration and/or poor quality may increase breast cancer risk as well as the aggressive nature of the tumor. Furthermore, studies show that melatonin inhibits the growth of breast cancer cells likely through its interaction with estrogen-responsive pathways, and maintaining a dark, cool and quiet sleep environment, increases the bodies natural melatonin production. Finally, data confirms a positive association between long-term night shift work and an increased overall risk for cancer in women, particularly breast cancer. In North America and Europe, working the night shift was associated with a 32% increased risk for breast cancer; with an overall higher risk of 58% in night nurses!
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Finally, the thought of cancer, and knowing that one could “do everything right” and still receive this scary diagnosed, can be overwhelming. I find my hope in knowing that I am not alone in my fear, and that no matter what happens I am in good hands. My hope is that you have this confidence, too, friend.
“Where there are shadows in a dark valley you know there has to be light!””
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
Cheering you on to health and wellness!
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.