Empowering Health: Breast Cancer Awareness
As we step into October, it's essential to recognize that this month is not just about embracing the autumnal hues and cozy sweaters; it's also Breast Cancer Awareness Month. Breast cancer remains a formidable adversary, accounting for 30 percent of new female cancer cases yearly. According to the American Cancer Society, by the end of 2023, it's estimated that there will be approximately 297,790 new cases of invasive breast cancer diagnosed in the United States.
Breast cancer is the second-leading cause of cancer-related deaths among women. However, the silver lining is that rates have steadily declined since 1989. There has been an overall decrease of 43 percent in breast cancer cases through 2020. This is a testament to our progress but underscores the importance of continued efforts to drive these numbers even lower.
According to the American Cancer Society, one proactive way to reduce your risk of breast cancer is to stay physically active. It's not just a simple recommendation; it's a potentially life-saving practice.
Maintain a Healthy Weight
To start, it's crucial to get to and stay at a healthy weight. Both increased body weight and weight gain during adulthood are linked to a higher risk of breast cancer after menopause. The American Cancer Society advises maintaining a healthy weight and avoiding excessive weight gain by balancing your food intake with physical activity.
Weight gain is, unfortunately, one of the biggest challenges we hear from midlife women. You can revisit prior blog posts for a refresher on various approaches and understanding fads for weight loss and maintenance in midlife.
Awareness of what and how much you eat is a first step to long-term weight management. The Food Counter's Pocket Companion can help make healthy eating easier.
Embrace Physical Activity
Being physically active is another vital component in reducing breast cancer risk. Numerous studies have highlighted the link between moderate to vigorous physical activity and lower breast cancer risk. This emphasizes the significance of regular physical exercise in our lives and how critically important it is as we age. The American Cancer Society recommends that adults aim for at least 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous-intensity activity each week, preferably spread across the week. Reaching or exceeding the upper limit of 300 minutes is ideal. Physical activity and exercise are also critical components to help manage weight. It’s never too late to get fit.
High-Intensity Exercise and Cancer Prevention
Recent research published in Cancer Research in 2022 uncovered a compelling connection between high-intensity exercise and cancer prevention. The study indicated that high-intensity exercise could reduce the risk of metastatic cancer by up to 72 percent. The analysis emphasized that exercise is associated with a lower risk of developing cancer in both men and women, with a stronger correlation with highly metastatic cancers. In particular, high-intensity exercise significantly reduced the incidence of highly metastatic cancers, suggesting that it may help prevent cancer from spreading to distant sites. Incorporating high-intensity exercise as part of a functional training program is one of the hidden secrets of aging well. It improves overall health, strength, and functional ability and reduces the risk of all causes of mortality.
The Benefits of Yoga
Physical activity doesn't solely mean high-intensity workouts. Yoga, for instance, offers a different but equally beneficial approach. According to the American Cancer Society, evidence demonstrates that yoga can help lower stress, increase strength, and reduce lower back pain while providing valuable exercise. While yoga does not cure cancer, the National Institutes of Health suggests it may alleviate some cancer-related symptoms when used alongside conventional medical treatment. Going inward to find calm during chaos tremendously benefits overall health.
Combat Stress
Chronic stress is linked to cancer progression and spread. Coping with stress is a critical aspect of maintaining good health. As the National Cancer Institute reported, one effective way to manage stress is through yoga and meditation. It's an approach that helps reduce the risk of certain cancers and chronic diseases and promotes overall well-being.
Early Detection
Mammograms are your very best chance of finding cancer in the early stages. According to the American Cancer Society, when breast cancer is detected early and hasn't spread, the 5-year relative survival rate is 99%. Don’t delay - if you’ve not had your mammogram yet, make your appointment today!
Breast Cancer Awareness Month reminds us to take proactive health measures and the important role our lifestyle choices have in reducing cancer risk. Maintaining a healthy weight, embracing regular exercise, including high-intensity workouts, and incorporating yoga and meditation into our routines can empower us to take charge of our well-being. Doing so contributes to the fight against breast cancer and enhances our overall quality of life. Remember, your health is your greatest wealth.