October is National Breast Cancer Awareness Month! Throughout the month, we will focus on movement, prevention, and community, at Texins we are in this together!
Did you know that there are over 4 million breast cancer survivors in the U.S?! Since 1989, the Breast Cancer mortality rate has steadily declined due to early detection and improved treatment.
Here are some ways to lower your risk of developing breast cancer:
Know your risk: family history, genetics, etc.
Get screened regularly: mammogram, pap test, HPV testing
Know your normal: regular self-check breast exams
Make better lifestyle choices: movement & nutrition
Movement
There are many benefits to exercising, such as enhanced mood and mental well-being, lower cholesterol levels, reduced blood pressure, improved posture and balance, as well as a stronger immune system. The American Cancer Society recommends 150 to 300 minutes of moderate physical activity each week. Women who engage in regular physical activity are 10-20% less likely to develop breast cancer compared to those who are inactive.
Tips to increase physical activity:
Skip the elevator and take the stairs
Walk/bike as an alternative to driving
Take your pet for a walk
Pick a hobby: Dancing, gardening, hiking, recreational sports, etc.
Nutrition
Incorporate a balanced diet. A balanced diet includes lean protein sources, whole grains, fruits, vegetables, and healthy fats. It’s essential to include a diverse range of whole foods.
Ensure adequate Vitamin D and Calcium. Vitamin D deficiency is common in women due to hormonal fluctuation and can increase the risk of cancer. Vitamin D can help maintain bone health and immune function- postmenopausal women have an increased risk for osteoporosis. Estrogen supports calcium absorption, as estrogen declines, so does our body’s ability to reabsorb calcium, which can lead to bone loss.
Daily recommendation:
Vitamin D
<50 years: 600 IU
>50 years: 800mg
Calcium
>70 years: 1000 IU
>50 years: 1200mg
How to increase intake: low fat dairy, fortified milk/cereals, fatty fish, eggs, and 10-15 minutes of direct sunlight
Limit and/or reduce added sugar and alcohol intake. Diets high in added sugar can lead to increased weight gain- a factor that can contribute to cancer. Alcohol can cause DNA damage, poor nutrient absorption and weight gain. Ethanol can increase the risk of certain cancers.
Daily Recommendation:
Added sugar: 12% of total daily calories; 12tsp or ~50g
Alcohol: 1 drink per day for women
Include phytonutrients into your diet. Phytonutrients are found in plant-based foods that are beneficial based on their anti-inflammatory properties, boost the immune system and cognitive function.
Food sources:
Colorful Vegetables- eat the rainbow
Legumes- chickpeas, lentils, beans
Teas- (heart, skin, memory)
Flaxseeds
Herbs/spices- parsley, thyme, oregano
Nutrition around the menstrual cycle.
Follicular phase:
Training: heavier weights, inc speeds, less reps, longer recovery
Movement: Stability> mobility
Fueling: more carbs
Sleep: Consistency
Luteal phase:
Training: lower intensity, high volume
Movement: recovery- yoga, stretching
Fueling: increase protein
Sleep: get more of it
Being active, eating a balanced diet and making other healthy lifestyle choices can be physically and mentally rewarding at ANY point in life.