Download Healthy Lifestyle Choices - New Zealand Breast Cancer Foundation

Breast Health Education Kit 2011
Healthy Lifestyle Choices
February 2011
Get active, watch your weight and cut back on alcohol to reduce your risk of breast cancer 1
In New Zealand, breast cancer is the most common female cancer with more than 2600 new
cases expected in 2010 – also approximately 20 men will be diagnosed2.
More than 600 women will die from this disease2 each year and one in nine New Zealand women
have a risk of being diagnosed at some time in their lives3.
While some risk factors for breast cancer – such as being a woman, getting older and having a
strong family history of the disease – are outside of their control, there are some simple lifestyle
changes every woman can make to reduce her risk of developing the disease 1.
Being overweight and/or obese, physical inactivity and alcohol consumption have been identified
as key modifiable lifestyle factors that influence risk for breast cancer1.
Most alarming are New Zealand statistics (2008) which show out of a population of 4.3 million,
roughly 1.13 million adults are obese, including around 65% of adult Pacific New Zealanders,
and over 40% of adult Maori. Therefore, many New Zealand women can reduce their breast
cancer risk by getting out and exercising more, and watching their weight 4.
The three most important lifestyle choices women can make to reduce their breast cancer risk
are:
Weight Control / Body Size
A number of research studies estimate that together overweight, the factors
of being obese and physically inactivity account for one in five breast cancer
cases (20%). For post-menopausal women who are overweight or obese
(body mass index greater than 25), the risk of breast cancer is increased by
40% compared to leaner women (BMI less than 21). Women need to maintain a healthy body weight throughout life to reduce their risk1,5.
Physical Activity
Regular physical activity decreases post-menopausal breast cancer risk,
mainly through weight control6. One 2007 study on physical activity and
breast cancer shows a 15-20% decreased risk for pre-and post-menopausal
breast cancer combined7. Women should aim to build up their exercise (such
as brisk walking) to at least 30 minutes, three to five times a week. And the
more exercise you do (such as daily), the greater the benefits in lowering
your risk6,8.
Alcohol
Although not a popular message, even moderate alcohol consumption
increases breast cancer risk1. Several research studies including The
Million Women Study (2002), link alcohol intake (more than one standard
glass per day) to an increased risk for breast cancer - approximately 7-10%
for every additional drink9, 10. How does alcohol cause an increased risk? A
key reason is alcohol interferes with oestrogen metabolism; oestrogen levels
are increased. To reduce oestrogen levels and therefore your risk, alcohol
free days are recommended. Women do need to watch their alcohol intake
and try to limit it11.
** Please pass this flyer on to friends, family, work colleagues, church groups etc **
Breast Health Education Kit 2011
Healthy Lifestyle Choices
February 2011
Other modifiable lifestyle choices to reduce breast cancer risk are:
1.
2.
3.
4.
Eating a diet rich in fruits, vegetables, whole grains, but low in fats and red meat reduces
your risk by 10-20%6
Managing the effects of long term stress - changing what you can/ try and deal with it
(possible minor link to increased risk)6
Stop smoking - as well as avoiding exposure to tobacco smoke. Research has proven only
a very small link to increased risk but is a very high risk for many other cancers 6
Limiting exposure to pesticides, toxins and other chemicals in the environment (possible
future link, but as yet there are no large, well designed research studies have been carried
out)6
International research studies show a relationship between a healthy lifestyle and a reduction in
many cancers. A recent report from the World Cancer Research Fund (WCRF) made eight
recommendations for cancer prevention. The recommendations are designed to contribute to
healthy dietary patterns, healthy ways of life and general wellbeing 11. They are:
1.
2.
3.
4.
5.
6.
7.
8.
Body size – maintain a healthy body weight throughout life
Physical activity – be physically active as part of everyday life (brisk walking for at least
30 minutes daily and limit inactive habits like watching television)
Food and drinks that promote weight gain – limit your intake of high calorie foods,
avoid sugary drinks and consume fast foods sparingly
Fruit and vegetables – eat mostly foods of plant origin such as non-starchy vegetables
and fruits (at least five portions/servings daily)
Meat – limit your intake of red meat (beef, pork and lamb - no more than 300 gms per
week) and avoid processed meat (meat preserved by smoking, curing, salting or
chemicals)
Alcoholic drinks – limit alcoholic drinks to no more than two standard drinks a day for
men and one standard drink a day for women
Preservation, processing, preparation – limit your consumption of salt and avoid
mouldy cereals (grains) or pulses (legumes)
Dietary supplements – aim to meet your nutritional needs through diet alone as dietary
supplements are not recommended for cancer prevention
Make healthy lifestyle choices to reduce your breast cancer risk
References
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3.
4.
5.
6.
7.
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11.
The National Breast and Ovarian Cancer Centre (2010, February). Simple lifestyle changes can reduce breast
cancer risk. The National Breast and Ovarian Cancer Centre Website, Australia. www.nbocc.org.au/ourorganisation/media-releases/world-cancer-day
Ministry of Health/NZHIS (December 2009). www.nzhis.govt.nz/moh.nsf/indexns/stats
Ministry of Health/NZHIS/BSA (2009). www.nsu.govt.nz
New Zealand Ministry of Health (2010). www.moh.govt.nz
Reeves. G.K., Pirie, K., Beral, V., Green, J.,Spencer, E., and Bull, D. (2007). Cancer incidence and mortality in
relation to body mass index in the Million Women Study: Cohort Study. British Medical Journal 335 (7630):1134.
National Breast and Ovarian Cancer Centre (July 2009). Breast cancer risk factors: A review of the evidence.
www.nbocc.org.au
Monninkhof, E., Elias, S., Vlems, F. et al. (January 2007). Physical Activity and Breast Cancer: A systematic
review. Epidemiology, 18, 1, 137-157.
McTiernan, A. Kooperberg, C., White, E. et al. (Mar 2003). Recreational physical activity and the risk of breast
cancer in postmenopausal women: The Women’s Health Initiative Cohort Study. JAMA, 290 (10):1331-6.
Allen, N.E., Beral, V.,Casabonne, D., et al. (2009) Moderate alcohol intake and cancer incidence in women. J Natl
Cancer Instit.101 (5): 296-305.
Benson, J.R. et al. (25 April 2009). Early Breast Cancer. The Lancet, 373, 9673, 1463-1479.
The World Cancer Research Fund/American Institute for Cancer Research' s November 2007 Expert Report
on ‘Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global
Perspective'. www.dietandcancerreport.org/
For more information go to The New Zealand Breast Cancer Foundation website: www.nzbcf.org.nz