Pink, Still the Color of Fall!

Dust off your pink ribbons (again)—October is National Breast Cancer Awareness Month!

Breast cancer is the second leading cause of cancer death in women (following lung cancer).  According to the American Cancer Society (ACS), it strikes one in eight U.S. women, that’s 12%.  And it’s a huge concern for Baby Boomers and seniors, with the majority of cases occurring after menopause.

October is Breast Cancer Awareness Month.

For 2019, ACS projects almost 42,260 people will die from breast cancer and almost 300,000 new cases will be diagnosed.  (This cancer also strikes men, but is about 100 times less common among males.)

Today, there are an estimated 3.1 million U.S. breast cancer survivors.

We have good news this year: the ACS reports that “the overall 5- and 10-year relative survival rates for women with invasive breast cancer are 90 percent and 83 percent respectively.” This is a huge improvement since 1970, mainly due to earlier diagnosis and better treatments.

Fortunately, recent research is unraveling a few of the questions related to this disease, and paving the way for you to control some of its risks.

Extra Weight + Baby Boomers or Seniors = Big Risk

According to ACS, only 5% – 10% of breast cancer cases are hereditary; others are triggered by “modifiable risk factors.”  Two of the most significant, especially after middle age, are exercise and weight control.  These appear most powerful when they occur together.

Being overweight after menopause increases the risk of breast cancer for a couple of reasons.

  • First, fat tissue increases the amount of estrogen we produce, and high levels of this female hormone are a known risk factor for breast cancer.  A recent study of 93,000 women over age 50 found that increasing skirt size over the years was a strong predictor of breast cancer.  Researchers theorize this is related to the additional estrogen that often occurs when midriff girth increases.
  • In addition, insulin levels increase with obesity.  Although insulin is required to produce energy from the foods we eat, heavy people can become “insulin resistant.”   In this condition, the body’s cells can’t properly use insulin, and increased amounts of this hormone are needed.  Higher levels of insulin have been linked with breast cancer.

Exercise helps in both of those areas, reducing estrogen and insulin levels; it also promotes weight loss and weight maintenance.  Recent data suggests that as little as 1-1/4 to 2-1/2 hours of brisk walking weekly reduces breast cancer risk by 18%.  According to the American Cancer Society, exactly how physical activity might reduce breast cancer risk isn’t clear, but it may be due to its effects on body weight, inflammation, hormones, and energy balance.

What You Can Do Now!

ACS recommends the following lifestyle changes to limit your breast cancer risk:

  • Get moving!  Find a physical activity you enjoy, and aim for 150 minutes of activity weekly.
  • Limit sedentary behavior (sitting, lying down, watching television, or other forms of screen-based entertainment).  Break up this sitting once every hour.
  • Be as lean as possible throughout life without being underweight.  If overweight, drop a few pounds–even a 5% – 10% reduction in weight makes a difference in breast cancer risk.
  • Eat healthy!  Although there’s no conclusive evidence about specific foods and breast cancer prevention, ACS recommends a diet rich in vegetables and fruit (2-1/2 cups per day) and whole grains (for dietary fiber), fish, and poultry, while limiting fat intake.  Fruits, vegetables, whole grains, and legumes contain thousands of antioxidants that may help prevent breast cancer.
  • Imbibe with care–Limit alcohol to no more than two drinks per day for men and one for women.

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