HEALTH WATCH: Daily walking reduces breast cancer risk
By Dr Cory Couillard
New research has found women who walk an hour every day can reduce their risk of developing breast cancer. Even more encouraging, more frequent and vigorous exercise was found to provide additional protection.
The study, published in Cancer Epidemiology, Biomarkers & Prevention followed more than 73 000 women over 17 years. Researchers found a 14 per cent reduced risk when compared to women with sedentary lifestyles. Exercise consisting of over seven hours per week was associated with a 25 per cent reduced risk.
This is encouraging news for women who aren't very active or sporty.
"The nice message here is, you don't have to go out and run a marathon to lower your breast cancer risk, …go for a nice, leisurely walk an hour a day to lower risk," says Alpa Patel, senior epidemiologist.
Walking appears to help cut down the amount of body fat that is directly linked to cancer-stimulating hormones such as insulin and oestrogen. Being physically active can improve insulin control and burn fat in high-risk areas of the body. Excess fat around the waist may affect one’s breast cancer risk more than the same amount of fat around the hips or thighs.
Strength training (exercising with weights) is also beneficial to help burn off abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but is not an effective way to lose belly fat according to Harvard Medical School.
“Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks,” they added.
Unhealthy saturated and trans fats have also been linked to abdominal obesity and one’s breast cancer risk. Saturated and trans fats are commonly found in highly processed foods that are often high in energy and low in essential nutrients.
All fats are not harmful to one’s health and are actually needed to lose weight, balance hormones and fight cancer. Unsaturated, or healthy fats are found in polyunsaturated and monounsaturated fats. These fats are found primarily in fish, plant oils, seeds and nuts – all of which have been shown to lower one’s risk of developing breast cancer.
Drastically cutting the amount of energy in one’s diet, especially while engaging in regular exercise is not recommended. Too little units of energy can force the body into starvation mode, slowing one’s metabolism and ironically storing more fat around the mid-section.
The best weapon in overcoming breast cancer is the ability to prevent it from occurring in the first place. It’s important to apply proactive lifestyle habits in one’s life versus reactively trying to treat or reverse cancer when it could be too late.
Dr Cory Couillard is an international health columnist working in collaboration with the World Health Organization's goals of disease prevention and global health care education. Views do not necessarily reflect endorsement.
Email: drcorycouillard@gmail.com
