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• Glenys

  

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  July 9, 2012 3:57:05 PM WATime

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  10 LIFESTYLE FACTORS AND HINTS TO REDUCE RISK

   

  Being female and getting older are the two primary risk factors for breast cancer – neither of which we can do very much about! However, knowing we do have an ability to potentially influence many other aspects of our future health is both important and empowering.  

   

  Treatments for breast cancer have two aims - to remove the cancer and reduce the chance of cancer returning. While we cannot change what has happened, we certainly may be able to influence what will happen in the future. Our lifestyle choices do impact on how well we cope both physically and psychologically with cancer diagnosis and treatments, and may also impact significantly on our future risk.

   

  Below is a list of factors influencing an individual’s risk of breast cancer in both development and recurrence. Some factors we can impact upon with our daily choices and actions. Others we cannot alter, but being aware of the impact they may have is important in understanding your individual risk and therefore what you may do about that.

  NB: Factors are listed in order of our ability to ‘influence’ them, not necessarily in level of impact on risk.

   

  These factors are only listed & discussed briefly here. Some will be posted as separate topics to explore in greater depth (as per ‘Exercise’):

   

  1.     1. Diet: the types of food we consume are a suspected risk factor in many cancers. However, despite much comment and speculation, studies have yet to confirm exact links between specific foods and breast cancer risk. We do know diet and weight management has a well-established link, and being overweight does impact on breast cancer risk (*see No. 5).

  Many claims are also made about certain diets reducing risk of cancer, e.g. strict dietary regimes, certain ‘wonder foods’, herbs, juices and concoctions. ‘Fad’ diets come and go as we search for the answers, yet little evidence exists to support these, and some diets are actually unhealthy or even dangerous when they deprive the body of essential nutrients.

  The recommended diet includes plenty of fresh foods, whole grains, leafy green vegetables, high in fibre and low in fat (especially saturated fats) – generally the type of diet advocated as ‘balanced’ and ‘healthy’!!

  For more information, visit the WA Cancer Council site:  Nutrition : Cancer Council Western Australia; or NSW Cancer Council site: Nutrition Advice | Cancer Council NSW

   

  1.     2. Alcohol: Studies have revealed that breast cancer risk increases with the amount of alcohol a woman drinks. Risk is proportionate to the amount of alcohol consumed, i.e. smaller amount = lower associated risk; larger amount = higher associated risk. Unfortunately no amount of alcohol is considered completely safe or ‘risk-free’. If a woman chooses to drink alcohol, the maximum recommended amount is no more than 1-2 *standard drinks on any day (*standard drink = 10g alcohol, i.e. 100ml wine, 375ml mid-strength beer), and to have several alcohol-free days per week.

  For more information:  Alcohol and cancer : Cancer Council Western Australia

   

  1.     3. Smoking: tobacco contains a number of substances that are known carcinogens, and the link with many cancers (particularly lung cancer) is well-established. Recent studies indicate a possible link with increased risk of breast cancer, though this is not proven. However smoking has proven links to many serious health conditions, with strong recommendation to stop smoking for overall good health.

  For more information: Smoking and tobacco : Cancer Council Western Australia;

  Smoking | Cancer Council NSW

   

  1.     4. Exercise: Sedentary lifestyle is associated with an increased risk of many health problems, including breast cancer. Studies show that exercising can reduce the risk of developing breast cancer, and of cancer returning. This is independent of body mass, i.e. attain reduced risk even when weight does not change. Reduced risk is proportionate to level of exercise, with minimum recommendation of ‘moderate’ regular exercise, i.e. ‘brisk walk’ or similar for at least 30 mins for 5+ days per week. NB: More exercise = lowered risk.      

  For more information: Physical Activity : Cancer Council Western Australia;

  Physical activity – Position Statement

   

  1.     5. Weight management: Maintaining a ‘healthy weight’ is strongly recommended for general good health - see ‘healthy weight range’ - Healthy Active - What is a Healthy Weight. Being overweight is associated with many serious health concerns, including breast cancer. This risk is particularly associated with post-menopause. Fat tissue is the body’s main source of oestrogen after menopause, and having more fat tissue increases oestrogen levels. This has an associated increased risk of breast cancer.

  For more information: Overweight, obesity & cancer prevention

   

  1.     6. Awareness of individual risk: Includes both personal and family history of breast conditions. Is there a significant family history (BOTH mother or father’s side) of breast or ovarian cancer in women and breast or prostate cancer in men? Being aware of what determines ‘high risk’ is very important as breast cancer is common (and prostate cancer), therefore having a family history may NOT reflect a higher risk. However if there is a high-risk due to strong family history, this may indicate a gene-fault. Less than 5% of ALL breast cancers are due to an inherited gene-fault, but if a gene-fault is present the risk of developing breast cancer (including second or third breast cancers) is much higher. Reviewing and managing this becomes very important.

  Individual risk can increase with other factors such as dense breast tissue or biopsy-proven atypical lesions, therefore increased surveillance may be indicated.

  For more information: Family history - Breast cancer risk factors - Cancer Australia

   

  1.     7. Stress management: There is no clear evidence that anxiety and stress increase breast cancer risk, however some research suggests that increased psychological stress may influence the growth and progression of cancer. Reducing stress also has a major impact on quality of life and enjoyment.

  Lowering stress levels by enhancing happiness, comfort and satisfaction combined with rest and relaxation allows the body to function more efficiently and improves the immune system. This may be achieved by effective time management, exercise, yoga, meditation, relaxation techniques and other complementary therapies, and are recommended to be a part of your weekly routine.

  For more information: Psychological Stress and Cancer - National Cancer Institute;

  Does Stress Cause Cancer?

   

  1.     8. Exposure to oestrogens: Oestrogen stimulates breast cells, which in turn may stimulate changes, therefore longer exposure to oestrogens increases the risk of breast cancer. Although we may not be able to control some aspects of our exposure to oestrogens (e.g. the age menstrual cycles first start), some oestrogen exposure is influenced by choices we make, or are offered as part of treatment. Hormone Replacement Therapy (HRT) is not recommended after a breast cancer diagnosis (especially for hormone-positive breast cancer) as this provides additional exposure to hormones, and has shown to increase risk of breast cancer with long-term use.  The Oral Contraceptive Pill (OCP) may have a small associated risk with long-term use.

  Reducing the effect of hormones on breast cancer development is the purpose of Hormone Therapy treatments such as Tamoxifen or Aromatase Inhibitors, or treatments that ‘shut down’ ovaries such as Zoladex or surgery to remove ovaries.

  For more information, refer to fact sheet on Hormone Therapies on site (in ‘Forum’ or ‘Documents’); or link:  Hormonal and menstrual history - Breast cancer risk factors - NBCC

   

  1.     9. Treatment & Follow-up: Evidence supports that undertaking all recommended treatments (where appropriate) and maintaining a regular ‘follow-up’ surveillance program will provide the best opportunity to defeat breast cancer.

  Women (and men) treated for breast cancer usually have an increased risk of cancer returning or developing a new breast cancer (NB: although this risk may not be very high, it will be higher than if not developed breast cancer). The earlier new changes are detected, the more effective any treatments are likely to be.

  NB:  If you notice a breast change or any other symptoms that concern you between follow-up appointments, see your GP or specialist as soon as possible. (NOTE:  Many of these changes WILL NOT be due to cancer, and often are caused by scar tissue or changes from radiation & other treatments – however should always be checked).

  More information: Follow-up after breast cancer | Cancer Australia

   

  Of course, we do all continue to age as well! Having regular health checks for other medical conditions (e.g. blood pressure, heart disease, pap smears) is highly recommended too! Many GPs have regular ‘health-check’ programs for a good ‘overhaul’ check-up!

   

  1.     10. Be informed!: Keeping current with accurate & reliable research will allow opportunities to access the latest evidence-based information, ideas and treatments for effective risk-reduction.   Many different ‘fads’ and theories are continually promoted with claims to provide cures, preventions or relief of symptoms. Some may be helpful, however many are ineffective, and may be costly and even harmful! 

  **Be wary** - articles and information posted on the net may not be supported by reliable testing and evidence to prove their safety or accuracy. Claims the author is an ‘expert’ or ‘medical professional’ is insufficient proof of reliable information. Look for reliable sites (Cancer Council, Cancer Australia) or other evidence of unbiased accuracy (e.g. supported by high-level research, published in reputable medical journals).

  If in doubt, ask your treating team or GP.   

  More information: Cancer Forum Health behaviour interventions for cancer survivors: An overview of the evidence and contemporary Australian trials

   

  www.cancerqld.org.au/2011_online_resource_forms_docs/CSSQ4125-Comlementary-and-Alternative-Therapies.pdf

   

  What to Know About Diets That Claim to Cure Cancer

   

  A reputable site with information regarding factors that are not likely to increase risk (i.e. there is no evidence to indicate they do despite concerns raised about them): http://ww5.komen.org/BreastCancer/FactorsThatDoNotIncreaseRisk.html 

   

   

  We'd love for you to add any comments you'd like ...

  Love Glenys xxx

  This post was edited by Glenys at July 9, 2012 3:57:05 PM WATime"

  

  The Click Breast Care Nurse 

• jojo

  

  • 51 posts
  July 9, 2012 6:24:29 PM WATime

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  Oh how wonderful Glenys to see it all in writing after discussing these lifestyle factors in chat recently. We should all take notice of this advice and try to adhere more closely to it (in a perfect world we all would religiously!)
  I am a willing student, so Sensei what other advice do you have for us? I can't wait to find out...
  xoxo Jo

  Dx May 2005 aged 25, Triple Negative, 25mmx18mmx20mm grade 3 invasive atypical medullary tumour, Axillary Clearance 1/15 lymph nodes positive (sentinal node only), Lumpectomy, Chemotherapy (FEC), Radiotherapy, LB only, now Mama to Patrick born 12/6/2013.

• louise1952

  

  • 8 posts
  July 10, 2012 9:31:34 AM WATime

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  great info Glenys, very helpful to see in black and white what I should be doing! Thanks again.
  Louisexx

  DXJUN11, LOBC grade2 2 tumours 16 of 20 lymph infect. LB mastec, chemo FEC & Taxotere, 25 Radiation t'ments

• maria486

  

  • 5 posts
  April 6, 2013 4:37:44 AM WATime

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  Thank you for this. I knew all those lifestyle tips, but it is good to see all of them in writing at one place:-)I also found this article on exercises at http://www.sheknows.com/sheknows-cares/articles/818090/The-best-exercises-for-breast-cancer-survivors. I hope it helps!

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