Living well helps reduce your risk

Living well helps reduce your risk.

For more information about breast health, ways to reduce your risk of breast cancer or to share what you’re doing to live well: www.reduceyourrisk.ca

Canadian Breast Cancer Foundation – Ontario Region 20 Victoria Street, 6th Floor Toronto, ON M5C 2N8 1.866.373.6313

It’s your life.

Live it, and protect it, on your terms.

We don’t need to tell you that healthier choices help lessen your chance of heart disease, stroke, and diabetes. What you may not know is that living well is also a good defence against breast cancer.

So, take the chance to get out of your comfort zone and try new things. Even small or gradual lifestyle changes can benefit your breast health, help reduce your breast cancer risk, and improve your overall health and well-being. It’s not about being perfect.

It’s about taking the small steps that could lead to big changes in your life. Why not start with one new thing and see where it leads.

Why is it important to me?

Let’s start with why: 1 in 9 Canadian women will be diagnosed with breast cancer. It’s the most common cancer in Canadian women and the second leading cause of cancer death.

Many people think breast cancer is mostly linked to family history or genes but the reality is only 5-10% of breast cancers are. So, more than 90% of breast cancers are linked to other factors, including how and where we live, work and play.

The good news is that at least a third of all breast cancers are preventable. This means how you live your life can have a big impact on your health.

What increases my risk?

Breast cancer is a complex disease that is linked to different risk factors.

You can’t change some of the risk factors: like being a woman, getting older, starting your period early or going into menopause late, having dense breasts, a family history of breast cancer, frequent chest x-rays for medical treatment before the age of 30, or a mutation in the BRCA genes.

But there are other risk factors that you can change: like an unhealthy body weight, being physically inactive, smoking, drinking alcohol, prolonged use of combined hormone therapy during menopause, or being exposed to harmful chemicals at work and at home.

Can I reduce my risk of breast cancer?

The good news is the more you know about how to reduce breast cancer risk, the better equipped you are to make healthier choices. Although there are no guarantees in life, living well is a good defence against breast cancer.

How can I reduce my risk?

By living well, about 1 in 3 breast cancers could be prevented. Start small with things you enjoy doing or take up one new thing you always wanted to try.

Remember some days you’ll have more energy for change than others, but if you keep at it you’ll get there, on your terms.

I’ve had breast cancer. How can I reduce my risk of it coming back?

We still have a lot to learn about why breast cancer develops, why it comes back, and how to stop it.

One thing we do know is that living well is a good defence against developing breast cancer in the first place – and may help prevent it coming back.

Important things such as having a healthier body weight, being physically active, avoiding alcohol or limiting your intake, quitting smoking, and reducing your chemical exposures can help reduce the risk of breast cancer coming back – and make you feel great too!

Healthier body weight

Enjoy a balanced diet

In North America, 17% of breast cancers could be prevented with healthier body weights alone.

Why not discover new recipes, take cooking lessons or invite friends over for a healthy potluck. Enjoy smaller portions while boosting your intake of fruit and veggies by eating 7+ servings a day, with more whole grains and fibre, and less saturated and trans fats and refined sugar.

A healthier body weight is one of the most important ways to reduce your risk of breast cancer, especially for women who have gone through menopause. Less body fat means lower exposure to estrogen and other hormones that may increase the risk of breast cancer.

Enjoying a balanced diet and being active are key parts of a healthier body weight. If you are trying to lose weight: be patient, set realistic goals, and consider talking to a dietitian, nutritionist or naturopath to find an approach that works for you.

Be active Ride your bicycle, dance or do any activity that makes you move, break a sweat, and feel great. Aim for at least 30 minutes every day. How about starting with a brisk walk when you go to work or do your daily errands? Add strengthening activities, like lifting weights, into the mix twice a week too.

Less alcohol

Quit smoking

Drinking less alcohol is better for your breast health.

Quitting reduces your risk of heart attack and stroke – and the benefits start right away. Several cancers, including breast cancer, are also linked to both smoking and exposure to second-hand smoke. If you’re not ready to quit, try cutting back. It’s a good first step and the people around you will benefit.

Alcohol is a known risk factor for breast cancer. It’s not the type of alcohol that increases the cancer risk, but how much you drink and how often. With two drinks a day, a woman’s risk of breast cancer can increase by up to 27%, compared with someone who never drinks.

Many of us enjoy a drink now and again, but moderation is key. Try to keep it to one standard drink or less per day. A standard drink is a 5 oz glass of wine, or a 12 oz bottle of beer or cider, or a 1.5 oz shot of liquor.

If you think you need help cutting back or quitting, speak to a family doctor or nurse practitioner for advice.

We know it’s hard to quit. Maybe you’ve tried before.

If you might be ready to try again, start by speaking to a family doctor, nurse practitioner or pharmacist.

They’ll offer support while helping you find resources or medication to cut back or quit.

Know what chemicals to avoid Exposure to chemicals where we live and work can increase our health risks, including the risk of developing breast cancer. Chemicals of concern are those that are linked to cancer (called carcinogens) and others that can change the body’s natural hormones (called hormone disruptors).

The evidence that links some chemical exposures and increased breast cancer risk is growing. Although more research is needed, many people are putting their health first and looking for ways to reduce their exposure to chemicals that may cause harm, even at low doses.

At home, try using traditional cleaners like baking soda, vinegar, and lemon juice, or look for simpler, safer, less toxic products for cleaning, personal care and cosmetics. Look on the label to avoid carcinogens and hormone disruptors including formaldehyde, phthalates, parabens, alkylphenols, fragrance or parfum, and placental extracts.

If you think you’re exposed to harmful chemicals at work, know your workplace rights and make sure you have the training and protective clothing you need to reduce your exposure. For a more complete picture of your health, ask your family doctor to add your work history and possible chemical exposures to your medical record.

Know about hormone therapy Combined hormone therapy (HT) – with estrogen and progesterone – is linked to a moderate increase in breast cancer risk. When you stop taking combined HT, your risk of breast cancer begins to decrease. Five years after stopping combined HT, your risk may be much the same as women who have never taken it.

Menopause is a natural life stage. It can also be a challenging time. Taking HT can provide relief but should be taken at the lowest dose for the shortest time possible. Health Canada recommends it only when the symptoms of menopause are severe. For women who have had a hysterectomy, HT with estrogen is a safer option than combined HT. Speak to a family doctor or nurse practitioner about HT’s benefits, limitations, and doses, as well as other ways to cope during menopause – including lifestyle changes.

Canadian Breast Cancer Foundation is the leading community-driven organization in Canada dedicated to creating a future without breast cancer. Our investments in innovative and relevant research and education have led to progress in breast cancer prevention, diagnosis, treatment and care. Since 1986, we have been at the forefront of a nationwide movement supporting and advocating for the breast cancer community. Join us at www.cbcf.org.

Living well helps reduce your risk.

For more information about breast health, ways to reduce your risk of breast cancer or to share what you’re doing to live well: www.reduceyourrisk.ca

Canadian Breast Cancer Foundation – Ontario Region 20 Victoria Street, 6th Floor Toronto, ON M5C 2N8 1.866.373.6313