October is Breast Cancer Awareness month

DIET & NUTRITION

Breast cancer is one of the most common cancers among women; according to the American Cancer Society, about one in eight women will develop it during their lifetime. While there are several risk factors of breast cancer that you cannot change, there are some lifestyle factors that you can change such as drinking alcohol, being overweight or obese, and lack of physical activity.

Drinking alcohol has been linked to breast cancer, and the risk increases with the amount of alcohol consumed. The American Cancer Society recommends women limit alcohol to one drink per day, which is considered 1.5 ounces of hard liquor, 12 ounces of beer and five ounces of wine. Not only does alcohol increase your risk for cancer, it can also cause weight gain.

Being overweight or obese is another risk factor for breast cancer, especially after menopause. After menopause, estrogen is no longer coming from your ovaries but rather from your fat tissue. Having a larger amount of fat tissue can lead to having higher estrogen levels, which can lead to an increased risk of breast cancer. Where fat is stored can also be a factor; research shows that excess fat stored in the waist rather than hips and thighs can increase your risk. The American Cancer Society recommends that everyone maintain a healthy weight through diet and exercise.

Physical activity can reduce your risk for breast cancer. Studies have shown that walking as little as 1.5 to two hours a week can reduce your risk; however, American Cancer Society recommends at least 150 minutes of moderate intensity exercise per week. Moderate intensity exercise is considered activity that slightly increases heart rate and breathing. During moderate intensity exercise, you should be able to talk but not sing a song. Anaerobic exercise that builds strength and flexibility such as weight lifting, stretching and yoga is also beneficial and should be added in to your exercise plan at least twice a week.

Diet plays an important role in cancer risk reduction. Although there is no direct link between types of diets and breast cancer, the American Cancer Society recommends that everyone follow a healthy diet with an emphasis on plant-based foods. It is important to choose foods and drinks that help you maintain a healthy body weight. Choosing foods with added sugars and excess fat leave very little room for healthier, more nutrientdense foods. Make sure to read labels and be mindful of portion sizes. American Cancer Society also recommends limiting processed meats and red meats such as hot dogs, sausage, bacon and lunch meats. If you choose red meats, stick to leaner cuts such as sirloin and round. Include leaner meats such as chicken, fish and seafood and stick to grilling, broiling and baking instead of frying or charbroiling. Eat a variety of fruits and vegetables with a goal of 2.5 cups daily. Include fruits or vegetables with every meal and snack. When possible, choose whole grains instead of refined grains. Stick with whole grain pasta, rice, breads and cereals. Nutritional supplements have not been shown to help reduce the risk of cancer; instead try to consume nutrients through whole foods.

Cancer is one of the leading causes of death in the United States. While research is being done every day to help eliminate cancer, we should reduce our own risk by changing our lifestyle to include a healthy diet and physical activity which can prevent unwanted weight gain.

Alicia Smith, RD, CDE, is affiliated with Willis-Knighton Health System.

She may be reached at aliciawsmith@yahoo.com.