Breast Cancer and Exercise

Breast Cancer and Exercise

 

Looking for a way to reduce your risk of breast cancer – go @walkwithadoc.   Breast cancer is the most common cancer in women with 125 / 100,000 women diagnosed a year and unfortunately 20 lives will be lost.  My sister was one of the 20 – so this is personal for me. I was with her through her chemotherapy, recovery, recurrence, metastasis and when she finally lost her battle with breast cancer.  A cancer diagnosis affects the patient – but also their spouse, siblings, children, grandchildren, friends and countless other acquaintances.   How do you limit the impact and ripple effect of a cancer diagnosis? How do you lower your risk of breast cancer?   There are internal and external risk factors…    INTERNAL Genetics: BRCA1 and BRCA2 mutation puts you at a much higher risk of developing cancer. Be sure you’re discussing your risks with your provider. Sex: Women are at a greater risk of developing breast cancer Age: You have a greater risk if you’re 55 years and older Family history: Your risk doubles if you have a 1st degree relative with a history of breast cancer   EXTERNAL – these are within your control and YOU can lower your risk of breast cancer Exercise: We recommend you exercise at least 30min/day, 5 days/week. Start small – even walking 7 minutes / day is a good start. Alternatively you can aim to walk 1 mile / day which will mean you’ve walked a #marathonamonth. Diet: Foods can effect your immune system and the inflammatory state in your body. Plant-based foods like fruit and vegetables are the most beneficial. Eat whole fruit, add spinach or vegetables to your eggs and snack on vegetables (carrots, peppers). Eat low fat because it helps to control your weight. Use less salad dressing, avoid processed meats and instead eat fish or chicken.  Consider turkey bacon as an alternative Smoking: Don’t start smoking and if you’re a current smoker talk to your provider. They can partner with you to help you stop. Alcohol: Limit your alcohol intake. More than 3 drinks / week increased your risk by 15%. Breastcancer.org has put together a wonderful informational pamphlet Think Pink, Live Green: A Step-by-Step Guide to Reducing Your Risk of Breast Cancer.     Looking for a way to reduce your risk of breast cancer – go @walkwithadoc. Author Dr. Siatta Dunbar

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