Breast cancer is a major health concern for women and one of the leading causes of death worldwide. Its incidence rate is increasing globally, and many factors contribute to its development.

Although genetics is a major factor, lifestyle behaviors also play a significant role in developing cancer. Women who lead highly active lives have a reduced risk of breast cancer compared to those who lead sedentary lives. This article focuses on how to reduce the likelihood of breast cancer in highly active women.

What is Breast Cancer?

Breast cancer is a type of cancer that develops in breast cells. It can occur in both men and women, but it is rare in men. Breast cancer develops when cells in the breast begin to grow uncontrollably.

These cells form a tumor, which can be benign (noncancerous) or malignant (cancerous). Malignant tumors can spread to other parts of the body, leading to life-threatening complications.

How Does Physical Activity Reduce the Risk of Breast Cancer?

Leading an active lifestyle reduces the risk of breast cancer by balancing the hormonal levels in women. Estrogen is a hormone that is produced primarily in the ovaries. High levels of estrogen in women increase the risk of breast cancer.

Physical activity decreases the levels of estrogen in women by decreasing the body fat percentage. Fat cells produce estrogen, and when there are fewer fat cells, there is less estrogen production. Active women also have a healthier immune system, which can detect and destroy abnormal cells before they become cancerous.

The Benefits of Exercise for Women’s Health

Physical activity has many benefits for women’s health, and it helps to reduce the risk of many chronic diseases such as heart disease, diabetes, and obesity.

Exercise also improves cardiovascular health, strengthens bones and muscles, reduces anxiety and depression, and improves overall quality of life. For women who are at high risk of breast cancer, exercise is a powerful tool in cancer prevention.

How Much Exercise is Required to Reduce the Risk of Breast Cancer?

Studies have shown that women who engage in moderate to vigorous physical activity for 150 minutes per week have a 20-30% lower risk of developing breast cancer.

The American Cancer Society recommends that adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week to maintain good health. It is also essential to engage in activities that you enjoy to maintain your motivation and adherence to an active lifestyle.

Types of Physical Activities That Can Reduce the Risk of Breast Cancer

There are many types of physical activities that can help to reduce the risk of breast cancer in women. Some of the activities include:.

1. Running or Jogging

Running or jogging is a great aerobic activity that can help to reduce the risk of breast cancer. It helps to burn calories, reduce body fat percentage, and improve cardiovascular and respiratory health.

2. Swimming

Swimming is a low-impact exercise that puts less strain on the joints. It is an excellent option for women who want to avoid high-impact activities.

Swimming helps to burn calories, improve cardiovascular health, and improve muscle strength and flexibility.

3. Resistance Training

Resistance training is an excellent activity for building muscle and improving overall strength and fitness. It also helps to increase metabolism, burn calories, and reduce body fat percentage.

4. Hiking

Hiking is an excellent outdoor activity that provides both physical and mental benefits. It helps to burn calories, improve cardiovascular health, and reduce stress and anxiety.

5. Cycling

Cycling is an excellent aerobic activity that helps to burn calories and improve cardiovascular and respiratory health. It is also an eco-friendly alternative to driving and a great way to explore the outdoors.

Dietary Measures to Support Physical Activity for Reducing Breast Cancer Risk

Physical activity is important for reducing the risk of breast cancer, but it is also essential to follow a healthy diet.

A healthy diet can help to maintain a healthy weight, reduce inflammation, and provide essential nutrients that support overall health. Some of the dietary measures that can support physical activity and reduce the risk of breast cancer include:.

1. Eat a Balanced Diet

Eating a balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats can help to provide essential nutrients that support overall health.

A balanced diet also helps to maintain a healthy weight, which is essential for reducing the risk of breast cancer.

2. Limit Processed Foods

Processed foods are often high in calories, unhealthy fats, and added sugars. Limiting processed foods and eating whole foods can help to reduce inflammation, promote weight loss, and support overall health.

3. Stay Hydrated

Staying hydrated is essential for maintaining good health, especially during physical activity. Drinking water throughout the day can help to prevent dehydration, improve energy levels, and support overall health.

4. Limit Alcohol Consumption

Alcohol consumption has been linked to an increased risk of breast cancer. Limiting alcohol consumption or avoiding it altogether can help to reduce the risk of developing breast cancer.

The Bottom Line

Breast cancer is a significant health concern for women, but leading an active lifestyle can reduce the risk of developing breast cancer.

Physical activity, combined with a healthy diet, can provide essential nutrients that support overall health, maintain a healthy weight, and reduce inflammation. Women should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week and engage in activities they enjoy to maintain their motivation.

It is also essential to follow a healthy diet and limit alcohol consumption to reduce the risk of developing breast cancer.