1. Risk of breast cancer in postmenopausal women
Breast cancer is the leading malignancy in terms of incidence and mortality in women. Risk factors for breast cancer have been identified to include: advanced age, exposure to environmental carcinogens, smoking, alcohol consumption, overweight, obesity, lack of physical activity, and some genetic factors.
The American Cancer Society has compiled a list of lifestyle risk factors for breast cancer, including being overweight or obese after menopause . According to the agency, being overweight or obese after menopause increases the risk of breast cancer.
Before menopause, a woman’s ovaries produce most of her estrogen , and fat tissue produces only a small portion of the total. After menopause (when the ovaries stop producing estrogen), most of her estrogen comes from fat tissue. Having more fat tissue after menopause can increase estrogen levels and increase the risk of breast cancer.
Overweight women also tend to have higher blood insulin levels . Higher insulin levels have been linked to a number of cancers, including breast cancer.
However, the relationship between weight and breast cancer risk remains complex. Specifically: The risk of breast cancer after menopause is higher in women who gain weight as adults. For women who are overweight or obese before menopause, the risk is lower. The reasons for this are still not really clear.
Weight may also have different effects on different types of breast cancer. Specifically: Being overweight after menopause is more closely linked to the risk of hormone receptor-positive breast cancer. Some studies suggest that being overweight before menopause may increase the risk of triple-negative breast cancer, a less common type
2. Steps women should take to reduce the risk of breast cancer
There is no sure way to prevent breast cancer, but there are changes women can make to reduce their risk. According to the American Cancer Society, many breast cancer risk factors are beyond their control, but other risk factors that can be changed include lifestyle changes such as being physically active and maintaining a healthy weight. Making these changes can reduce your risk of breast cancer. Steps all women can take include:
Achieve and maintain a healthy weight
Both weight gain and weight gain in adulthood are associated with a higher risk of breast cancer after menopause. Women should maintain a healthy weight throughout their lives and avoid excessive weight gain by balancing food intake with physical activity.
Be physically active
Many studies have shown that moderate to vigorous physical activity is associated with a reduced risk of breast cancer, so regular physical activity is important.
The American Cancer Society recommends that adults get at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity exercise each week (or a combination of both), preferably spread throughout the week. Reaching or exceeding the upper limit of 300 minutes is ideal.
Moderate activity is any activity that makes you breathe heavily, such as walking briskly. It slightly increases your heart rate and breathing rate. You can talk but not sing while doing this activity.
Vigorous activity is activity performed at a higher intensity. Vigorous activity increases heart rate, sweating, and breathing.
Eat healthy
Eat a healthy diet that includes a variety of colorful fruits and vegetables, legumes, and whole grains. Avoid or limit red and processed meats, sugary drinks, processed foods, and refined grain products. This diet provides important nutrients that help women maintain a healthy weight and reduce their risk of breast cancer.
The American Cancer Society also says that the link between diet and breast cancer risk is still unclear, but it is an area of ongoing research. Some studies have shown that a diet rich in vegetables, fruits, and calcium-rich dairy products, but low in red and processed meats, may help reduce the risk of breast cancer.
