Know Your Risk Factors
The two most significant risk factors for breast cancer—sex and age—are, of course, out of your control. Thankfully, there are some things you can do to reduce your chances of developing the disease, which impacts one in eight Canadian women during their lifetime.
“It’s estimated that 30 to 50 percent of breast cancer cases are related to preventable risk factors,” says Shawn Chirrey, senior manager of health analysis at the Canadian Cancer Society. The benefits of modifying certain lifestyle factors can’t be denied—and should serve as an encouragement to women. Here’s what you can do to reduce your risk.
Watch your weight
It’s unclear whether carrying a few extra pounds will affect your chances of developing breast cancer, but research does show that being obese ups your risk. According to the 2015 Canadian Health Measures Survey, more than one in three adults are obese and may require medical help to manage their illness. Obesity, considered a chronic disease by many health organizations, can be measured using the body mass index (BMI) and is classified as abnormal or excessive fat accumulation that may impair your health. If your BMI categorizes you as obese, ask your doctor for advice and resources that can help you get to a healthy weight range.
Skip the Cabernet Sauvignon
“One of the factors people are less aware of is alcohol consumption,” says Chirrey. “We know it’s a carcinogen that’s particularly sensitive for breast cancer.” Even a moderate alcohol habit can increase your chances of developing the disease. There’s no defined “safe” amount you can sip, but the Canadian Cancer Society advises that women keep it to less than one drink a day. “The less alcohol you drink, the more you lower your risk,” he says.
Detox your cabinets
Although there are no studies showing a direct link between household chemicals and cancer, some experts recommend erring on the side of caution. “This revolves around the precautionary principle,” says Decoteau. “If something has not yet been proven safe, exercise caution or avoid wherever possible.”
According to the Environmental Defence organization, Canadians are exposed to endocrine-disrupting chemicals in their household-cleaning and personal-care products that may be linked to breast cancer, among other diseases and disorders. The organization is lobbying for full ingredient disclosure and health-warning labels to be mandatory on product packaging so consumers can make informed purchasing decisions. In the meantime, consider incorporating eco-certified soaps, sprays and cleaners and personal-care products into your routines, where possible.
When it comes to possibly scratching potentially harmful chemicals off your grocery list, the Environmental Working Group’s (EWG) Dirty Dozen list of the 12 fruits and vegetables with the highest amounts of pesticide residue (including strawberries, apples and spinach) can help provide insight as to when it may be most important to buy certified organic. Since eating strictly organic can be expensive, Decoteau also recommends using EWGʼS Clean Fifteen guide, a list of conventionally grown produce that doesnʼt have significant residue (including corn, broccoli and avocados).
Get your move on
Research shows you can lower your risk of breast cancer by being physically active. “The current evidence is showing 30 to 60 minutes a day of moderate to vigorous physical activity will do it,” says Decoteau. This doesn’t have to mean hitting the gym every day, but you do need to be consistent, she says. “Maybe you do yoga twice a week or a heavy boot-camp class on the weekend and, throughout the week, you ride your bike to work—all that exercise adds up. It’s important to commit if you want to see the maximum benefit of risk reduction for breast health.”