The Link Between Weight and Breast Cancer
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The relationship between weight and breast cancer risk is both simple and complicated at the same time and it can be difficult to sift through all of the information online. Since weight management is one of the top five challenges many breast cancer survivors face long term, we have done all the research for you in order to simplify and break down the interplay between cancer and obesity and outline the risks and ways to change your lifestyle in order to avoid these risks.
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The Science Behind It
The main point we want to outline in this blog is that the more overweight a person is, the higher their chances are of developing breast cancer. Online sources discuss exceptions to this general rule such as how the location of the weight (hips, stomach, legs etc.) or how the age at which the weight was gained may change, and in some cases actually decrease, a person's risk for breast cancer. In fact, your breast cancer risk actually increases the lighter you weigh before menopause. However, there is no scenario in which weight gain is advised to try and reduce breast cancer risk before menopause. There is such a slim chance that breast cancer develops before menopause, that trying to reduce this chance through gaining weight does a lot more harm than good. At the end of the day none of these exceptions really matter. The simple fact is that weight increases breast cancer risk and puts you at risk for a plethora of other health problems, no matter what. This fact applies to both men and women as well.
Increased levels of fat in the male and female body lead to higher estrogen and insulin levels, both of which are proven to increase the risk of breast cancer and other cancers. We can look deeper into this risk by looking at Body Mass Index (BMI). BMI is not always the best descriptor of how healthy a persons weight is, but it gives us a decent look at the estimated fat content of any given person.
Being overweight is described as measuring from 25-30 on the BMI scale. Anything above 30 is considered obese.
For women, being overweight after menopause is especially dangerous and can increase your chance of developing breast cancer by 12% for every five point increase on the BMI scale (MD Anderson). In addition to this, breast cancer mortality risk increases by 17% for every five point increase on the BMI scale (ASCO). Breast cancer survivors also have an increased chance of the cancer coming back if they are overweight.
Helping to Maintain a Healthy Weight
As you get older, it becomes harder and harder to lose weight or maintain a healthy weight, however some small changes can make a big difference. Some common lifestyle changes that can help with weight loss and keeping your body generally healthy include exercising more, eating a healthy diet, getting on a good sleep schedule, limiting alcohol consumption, and sitting less.
Tips for Exercising
Aim for about 20-45 minutes of exercise daily
The duration of the exercise should coincide with the intensity
Yoga, walking and lightly jogging are great moderate intensity exercises
Playing team sports, running or weight training are examples of high intensity exercise
Exercises like boxing and Tennis are especially important for women on hormone blockers as these exercises help keep bones healthy
Tips for a Healthy Diet
Calories are not the sole predictor of a healthy diet. If those calories come in the form of junk food and not things like leafy greens and lean protein, you will not lose weight
Aim to fill your plate with 2/3 or 3/4 veggies, fruits and whole grains. Fill the remaining 1/3 or 1/4 with lean protein such as chicken or fish
Limit sugar and alcohol, these can still be enjoyed in moderation
Drink lots of water
Written by: Daniel Kramek