October 1 marks the start of Breast Cancer Awareness Month in Canada, and in many countries around the world. Breast cancer is currently the second most common cancer in Canada, and the most common cancer affecting Canadian women.¹ According to the federal Public Health Agency, approximately one in every eight women living in Canada will develop breast cancer in her lifetime.¹
 
At present, there is no single, identifiable cause of breast cancer. Research has demonstrated that some people may be more at-risk than others due to factors such as gender, age, reproductive history, family history of breast cancer or ovarian cancer, and mutations in BRCA genes, among other genetic conditions and environmental factors.²
 
While there is no way to guarantee the complete prevention of developing breast cancer, recent research in the field has indicated that the following lifestyle changes can help to reduce your risk of developing the disease:
 

1. Be physically active

Studies have found a strong link between regular exercise and a reduced risk of breast cancer.³ It is recommended that you engage in physical activity for at least 30 minutes every day. The choice of physical activity is completely up to you. Whether it be biking to work, going for a walk at lunch, or hitting the gym on the weekend, try to find a physical activity that you enjoy and that suits your lifestyle to ensure it becomes part of your daily routine.
 

2. Monitor weight changes

The risk of developing breast cancer increases for those who are overweight and obese, especially for women after menopause. Recent studies have shown that women who have a body mass index (BMI) of 31.1 or higher are at a 2.5 times greater risk of developing breast cancer than those with a BMI of 22.6 or lower.² This is because estrogens are a key player in the development of breast cancer, depending on the dose of estrogens that the breast tissue receives over time. Having more fat tissue can increase estrogen levels, and subsequently increase your risk of breast cancer. Speak with your doctor about your current BMI to determine if you are at-risk, and work with them to develop a weight loss plan if necessary.
 

3. Quit smoking

Research is still being conducted to determine the full impact of smoking, and of second-hand smoke, on the development of breast cancer. That being said, studies have proven that there is indeed a relationship between active smoking and breast cancer in both premenopausal and post-menopausal women.² If you are an active smoker, consider now as the time to quit. There are many free resources available, such as the Canadian Cancer Society’s Smokers’ Helpline,⁴ to help you find the people, the plan, and the support that you need to give up smoking for good.
 

4. Eat your fruits and veggies

A study conducted by the Harvard T.H. Chan School of Public Health found that women who ate more than 5.5 servings of vegetables and fruits each day were at an eleven-percent lower risk of developing breast cancer than those who ate 2.5 or fewer.⁵ You should try to consume between five to ten servings of vegetables and fruits per day. Additionally, try to choose vegetables and fruits that are rich in cancer-fighting compounds, such as antioxidants and phytochemicals. Some popular examples include carrots, yams, broccoli, cauliflower, kale, and blueberries. Take a look at the latest edition of Canada’s Food Guide for more information about building a healthy diet.⁶
 

5. Limit or avoid alcohol

Did you know that even one alcoholic drink per day is enough to increase a woman’s risk of developing breast cancer?² This risk increases in relation to the amount of alcohol consumed. This is because alcohol is thought to cause higher levels of estrogen, which is linked to increased risks of breast cancer. Consider cutting down or limiting your alcohol consumption to reduce your risk.
 

6. Discuss breast cancer screening with your doctor

Breast cancer screening tests help to discover the disease before any symptoms can begin to develop. If breast cancer is found and treated earlier, the chances of successful treatment are higher.⁷ There is evidence to suggest that early diagnosis results in “down staging” the cancer to lower stages that are more responsive to treatment.⁸
 
The Canadian Cancer Society recommends that if you are a woman between the ages of 50 and 74 that you have a screening mammography performed by a medical professional once every two years. If you are a woman between the ages of 40 to 49, or over the age of 75, it is recommended that you speak with your doctor about your current risk of developing breast cancer, and if scheduling a mammogram is right for you.

 
Carepath Cancer Assistance Program
The Carepath Navigation System, Survivor Support Program and Cancer Information Line help those living with cancer navigate the complex heath care system so they can receive the best treatment and support. Visit http://otip.carepath.ca for more information.
 

1. Public Health Agency of Canada – Breast Cancer in Canada
2. Canadian Cancer Society
3. Public Health Agency of Canada – Reducing Risk of Cancer
4. Canadian Cancer Society – Smokers’ Helpline
5. Harvard T.H. Chan School of Public Health
6. Canada’s Food Guide
7. Canadian Cancer Society – Screening for Breast Cancer
8. World Health Organization