As many of you know, gaining weight can have serious negative impacts on your health. However, let’s focus on the impact of gaining weight and breast cancer. The American Cancer Society performed a study of over 44,000 women between the ages of 50 to 74 and the results were staggering. Women who increase in dress size every 10 years between the ages of 18 and 60 have a significantly increased risk of breast cancer after menopause.
The risk of breast cancer tripled for women who gained more than 60 pounds after the age of 18 (compared to women over 18 who limited their weight gain to no more than 20 pounds). In this same group of women, the rate of ductal-type breast cancer was twice as high and globular-type breast cancer was 1.5 times higher.
Excess body fat fuels the growth of breast cancer because fat tissue produces estrogen. Higher levels of estrogen have been linked with a higher risk of breast cancer. Therefore, the higher the amount of fat tissue there is in the body, the higher the risk of breast cancer.
Here are 4 helpful tips that can help decrease the chance of breast cancer:
- Minimize alcohol consumption – Regular consumption of one or more drinks a day for women can increase the chance of breast cancer.
- Don’t smoke or quit smoking – Tobacco smoke has carcinogens and is an established risk factor for cancer. Try to avoid or minimize exposure to secondhand smoke as well.
- Examine your family history – You are at an increased risk if a family member has had breast cancer. This is especially true if they are an immediate family member and were diagnosed before the age of 50.
- Proper nutrition and exercise – Including cardiovascular and weight training five times a week for at least 45 minutes can reduce the chance of breast cancer. Maintaining a healthy diet that includes fresh vegetables and fruits can decrease your chances as well.
If you are unsure of how to get started on an exercise routine, please contact a certified personal trainer and licensed dietitian. The Houstonian Club is here to help you get to a healthier place.
Chad Fuqua, Houstonian Club Personal Trainer
Source: https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/breast-cancer-facts-and-figures/breast-cancer-facts-and-figures-2017-2018.pdf