According to a study conducted by the Lombardi Comprehensive Cancer Institute, African-American women in their postmenopausal stage who exercise for at least 2 hours a week have a 64 percent lower risk of developing breast cancer compared to women with relatively sedentary lifestyles.

The researchers gathered a group of African-American women from the Washington DC area as participants of the study. 102 of the women were free from cancer while 97 of them have been diagnosed with the condition. The participants were asked to answer questions about their exercise habits. After the collected data was subjected to a thorough analysis, the researchers found out that the participants with regular exercise habits of at least 2 hours a week had decreased risk of developing breast cancer compared to the participants with no exercise.  A 64 percent risk-reduction was enough for the researchers to conclude that exercise can help fight off the development of breast cancer.

The researchers also found out that even moderate exercise can reduce the risk of developing breast cancer for women of the same race. Even the simple act of walking has been observed to lower the risk by 17 percent. Head researcher Vanessa Sheppard, assistant professor of oncology, said that she noticed that 4 out of 5 African-American women are overweight. She added that lack of exercise does not only increases a persons risk of developing breast cancer but being sedentary is also associated with other chronic and degenerative diseases like hypertension and diabetes. One of the most effective approaches in fighting breast cancer is by maintaining a person’s body mass index in normal levels through proper diet and by getting enough exercise.

Sheppard also noted the significance of race in analyzing the risk of getting breast cancer. She said that there’s a significant difference between the development of breast cancer in Caucasians and African-American women. African-Women are more likely to develop breast cancer during pre-menopausal stage compared to their Caucasian counterparts. Cases of aggressive breast cancer or triple-negative breast cancer are also found more in African-American women. She added that the results of the study are only preliminary and further study is needed to really determine the benefits of exercise in fighting breast cancer.

Understanding Breast Cancer

An important tool that a person needs to have in order to fight breast cancer is to know the disease and how it develops. As cliché as it may sound, there is a form of truth in the line “Information is power”.

Breast cancer originates from the breast tissues and it is usually found in the lobules or lining of the milk ducts. Cancer cells located on the lobules are called lobular carcinomas while the ones found in the milk ducts are called ductal carcinomas. The survival rate of patients with breast cancer depends entirely in the type of breast cancer and the stage it started to receive treatment. The earlier the condition is diagnosed, the better the prognosis. This is the reason why Breast Self Examination (BSE) is taught and the importance of performing it on a monthly basis is always emphasized.
The mode of treatment for breast cancer includes chemotherapy, hormonal therapy and surgery or the removal of the infected tissues. The incidence of breast cancer is more than 10 percent of all cancer cases in women all over the world, and it is considered to the most common cancer type in women and is ranked as the 5th cause of cancer death.

There are different factors that are being observed as the main cause of breast cancer. A person’s race, sex, age, lack of breast feeding, economic status and high hormone levels may increase a person’s risk of developing breast cancer. Though the genetic markers have also been found by researchers to cause the disease, an individual can fight breast cancer through the maintenance of a healthy lifestyle. Different studies have found significant evidence of the benefits of some foods in preventing the onset of the condition. Bad habits like smoking have also been found to induce the development of the disease.

Medical experts will always advice a person to eat healthy, stay physically active and be free of bad habits to lower the risk of getting breast cancer. Here are some of the suggested ways on how you can prevent breast cancer:

A Dietary Approach

The food we eat can either induce alleviate or aggravate the development of several diseases. Different studies have associated the onset and development of breast cancer to a person’s diet. Unknowingly, some of our favorite foods may contain carcinogens that result to a higher risk of getting breast cancer.

• Burnt and overcooked foods, artificial preservatives and food colorants may contain the carcinogenic substances and frequent consumption of these foods may lead to a higher risk.

Regular consumption of foods containing high levels of antioxidants has been proven by several scientific studies to lower the risk of developing breast cancer. Though this has always been a subject of debate, a study on the role of antioxidants in the development of breast cancer showed that blood samples containing low antioxidant levels have increased risk developing breast cancer. In connection to this, oxidative stress has been linked to the onset of most breast cancer cases. Oxidative stress occurs when a person has low levels of antioxidants but is exposed to high levels of free radicals.

• Rich sources of antioxidants are berries, tomatoes, broccoli, garlic, red grapes, tea, spinach, soy products, carrots and whole grains. Processed food supplements like fish oil and krill oil have also been found to contain high dosage of omega-3 fatty acids which is one of the most potent antioxidants.
• Diet containing high dosage of vitamin D has also been proven to lower the risk of developing breast cancer. A person is advised to take at least 1000 IU of vitamin D a day through supplementation or from the food we eat.
• Food containing phytochemicals like pineapples and fiber like whole wheat bread can also help in fighting breast cancer.

Avoid Bad Habits

Eating the right kinds of food is not enough in fighting breast cancer. In fighting breast cancer, the primary priority is to keep the breast healthy.

• Studies have associated bad habits like smoking and binge drinking as one of the factors that promote the development of breast cancer.
  
  
• Sudden weight loss causes the skin to sag and to lose its ideal shape. This makes the breast unhealthy. Maintaining an ideal body mass index prevents the breast skin from stretching too much.
  
  
• Good postural habits can also help in fighting breast cancer since it prevents the breast to sag.
  
  
• Women are also advised to always choose the correct bra size. A bra that is too tight may constrict the proper circulation of blood. A loose bra, on the other hand, gives the breast insufficient support and causes it sag.
  
  
• Being exposed to the ultraviolet rays of the same may also increase the risk of developing cancer. Unhealthy tanning can cause sunburns and make the skin lose its elasticity.

On top of it all, keep yourself active by frequently exercising. Studies have shown that increased physical activity can lead to a lower risk of developing breast cancer. A simple-20-minute walk a day is enough to keep you healthy.

Sources
webmd.com
breastcancer.org
007b.com
mayoclinic.com