Breast Health: Focus on Prevention to Beat Breast Cancer

Introduction

October is National Breast Cancer Awareness Month, a time to become more aware of breast cancer, encourage early detection, and promote a healthy lifestyle to reduce the risk of this devastating disease. This article will provide evidence-based information on breast health and emphasize the importance of prevention through proper diet and a healthy lifestyle while avoiding toxins. Let’s look at breast cancer statistics, discuss factors that contribute to breast cancer, and conclude with practical steps that women can take to reduce their risk. When it comes to breast health, let’s focus on prevention to beat breast cancer.

Breast Cancer Statistics and Survival Rates in the United States

According to the American Cancer Society (ACS), an estimated 297,790 new cases of invasive breast cancer are anticipated to be diagnosed in 2023 with approximately 43,700 deaths being attributed to this disease.¹ In 2020, the Center for Disease Control and Prevention (CDC) reported 239, 612 new cases of breast cancer with 42,273 women dying of this cancer.² This shows that the rate of breast cancer is not going down. In fact, breast cancer rates have been steadily increasing by about 0.5% per year since the mid-2000s.¹ Cancer remains the second leading cause of death in the United States (behind heart disease) with female breast cancer having the highest rate of new cases diagnosed each year and the second highest rate of cancer deaths.

The 5-year relative survival rate for female breast cancer is 91%.³ Early detection and intervention are key to maintain high survival rates. For breast cancers that have spread to regional lymph nodes, the survival rate is 85%, and for distant metastatic breast cancer, it drops to 27%.  These statistics underscore the importance of proactive prevention and intervention for breast cancer.

Promoters and Contributors to Breast Cancer

Here’s a list of the top risk factors for developing breast cancer. Some are modifiable and others are not. There may be other factors, but these are the ones that have been shown to contribute to or promote breast cancer:

1. Gender: Being a female increases your risk. While males can develop breast cancer, females are much more likely to develop this disease.
2. Age: Increasing age makes the possibility of developing breast cancer more likely.
3. Genetics: While hereditary factors like BRCA1 and BRCA2 mutations increase the risk, most breast cancer cases occur in individuals without a family history.
4. Hormonal Influences: Hormone-replacement therapy or oral contraceptives, a long menstrual history (from early menstruation or late menopause), and not having children or having the first child after age 30 can all contribute to an increased risk.
5. Diet and Nutrition: A diet high in saturated fats, processed foods, and excessive alcohol consumption have been associated with a higher risk of breast cancer.
6. Physical Activity: A sedentary lifestyle can contribute to an increased risk. Regular exercise helps maintain a healthy body weight and balance hormones.
7. Environmental Toxins: Exposure to environmental toxins, such as endocrine disruptors and certain chemicals, may contribute to the development of breast cancer.
8. Obesity: Being overweight or obese can increase the risk of postmenopausal breast cancer, as fat tissue can produce estrogen, which can fuel some types of breast cancer.

Reducing Breast Cancer Risk through Healthy Lifestyle Choices

The good news is that whether you have a family history or genetic mutation or not, there are steps you can take to reduce your risk. Let’s focus on modifying factors within our control.

1. Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can have a protective effect. Include foods high in antioxidants, like berries, to reduce oxidative stress. Research has shown a reduced risk of breast cancer in those taking fish oil and decreased recurrence of breast cancer in those that eat fish. Extra virgin olive oil also shows protective effects. Having a higher vitamin D level and taking a multivitamin were associated with a higher survival rate.
2. Avoid or Limit Alcohol: Avoiding or limiting alcohol consumption is paramount in breast cancer prevention. The ACS reports that even low to moderate alcohol consumption can elevate the risk of developing breast cancer. If you choose to consume alcohol, do so in moderation. Limit your intake to no more than one drink per day.
3. Regular Physical Activity: Engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. Engaging in regular physical activity not only helps with weight management but also confers protection against hormone-related breast cancer.
4. Managing Weight: The American Institute for Cancer Research (AICR) highlights that maintaining a healthy weight through a balanced diet and regular physical activity is instrumental in minimizing the risk of breast cancer. Weight management can help reduce the risk of postmenopausal breast cancer.
5. Minimize Toxin Exposure: Environmental toxins and endocrine-disrupting chemicals can significantly impact breast health. Minimizing exposure to pesticides, heavy metals, and chemicals present in certain plastics can be instrumental in reducing the risk of breast cancer. The National Institute of Environmental Health Sciences (NIEHS) suggests opting for organic produce, avoiding prolonged exposure to household chemicals, and choosing BPA-free products to limit the intake of harmful chemicals linked to breast cancer. Look for more natural, non-toxic beauty and personal care products such as cosmetics, toothpaste, shampoo, and lotions.

Screenings for Breast Health

Regular breast self-exams and mammograms can help detect breast cancer at an early stage when it’s more treatable. Early detection significantly improves survival rates and treatment outcomes. Consult your healthcare provider for personalized risk assessments and guidance on prevention. Follow the screening guidelines recommended by your healthcare provider based on your personal risk.

In general, the American Cancer Society recommends that women at average risk of developing breast cancer undergo annual mammography beginning at age 45 with the option to transition to biennial mammography beginning at age 55. Women ages 40 to 44 should have the option to begin annual mammography. Continuing mammographic screening should continue if overall health is good and life expectancy is 10 or more years. In some cases, a MRI may be recommended for additional screening.

Conclusion

As we observe National Breast Cancer Awareness Month this October, it’s crucial to focus on prevention. While genetics play a role in breast cancer risk, lifestyle choices have a significant impact. Genetics alone do not explain the high incidence of breast cancer diagnoses. By adopting a balanced diet, engaging in regular physical activity, limiting alcohol, and avoiding environmental toxins, women can take proactive steps to reduce their risk of developing breast cancer. Additionally, early detection through self-exams and mammograms is essential for timely intervention. By raising awareness and taking these precautions, we can work together to reduce the burden of breast cancer in the United States and worldwide.

For more information, check out “Breast Cancer Risk and Prevention” published by the American Cancer Society.

References:

1. https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2023/2023-cancer-facts-and-figures.pdf
2. U.S. Cancer Statistics Working Group. U.S. Cancer Statistics Data Visualizations Tool, based on 2022 submission data (1999-2020): U.S. Department of Health and Human Services, Centers for Disease Control and Prevention and National Cancer Institute; https://www.cdc.gov/cancer/dataviz, released in June 2023.
3. American Cancer Society. Cancer Statistics Center access at https://cancerstatisticscenter.cancer.org/#!/ on October 19,2023.