The Role of Exercise & Diet in Managing Breast Cancer Risk

July 24, 2023 – 8 min read

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40 Year Old Woman Stretching Outdoors Before A Run

Each year in the United States, about 264,000 women and 2,400 men are diagnosed with breast cancer. There is no proven path to complete prevention, but a strong understanding of the various risk factors exists. Clinical research shows incorporating routine exercise and a balanced diet may lower your risk of breast cancer. While you cannot control all of your risk factors, maintaining an active lifestyle and making healthy choices can have a substantial effect on your overall health, including your breast health.

Understanding Breast Cancer and Its Risk Factors

Breast cancer is a type of cancer that forms in the cells of the breast tissue. While the exact causes of breast cancer remain unknown, certain risk factors have been identified. Some of the most common risk factors include:

  • Age – The risk of developing breast cancer increases with age. The cancer incidence rate for ages 40 – 44 is twice that for ages 35 – 39.
  • Family history – A strong family history of breast cancer, especially first-degree relatives (mother, sister, daughter), increases the risk. This risk is even higher if multiple family members have had breast cancer or if it was diagnosed at a young age.
  • Breast tissue density – Women with dense breast tissue have a higher risk of developing breast cancer.
  • Reproductive factors – Early onset of menstruation (before age 12) and late menopause (after age 55) are associated with a higher risk of developing breast cancer. Women who have never been pregnant or had their first full-term pregnancy after the age of 30 have a slightly elevated risk.
  • Hormone replacement therapy – Long-term use of hormone replacement therapy, particularly with combined estrogen and progesterone, may increase breast cancer risk.
  • Radiation exposure – Previous exposure to radiation, especially during adolescence or early adulthood, can increase the risk of developing breast cancer later in life.
  • Genetic mutations – Inherited gene mutations, such as BRCA1 or BRCA2, raise the risk of breast cancer significantly.

How Does Exercise Decrease My Risk?

Routine engagement in active exercise has been found to be an effective way to manage your weight and lower your risk of breast cancer. Physical activity helps in maintaining a healthy weight, reducing excess body fat, and regulating hormones that can influence breast cancer risk. Exercise helps promotes better immune system function, helping the body defend against abnormalities. While there are many factors that may influence your health, many studies have demonstrated a link between exercise and breast cancer risk.

Research has indicated that routine, moderate exercise can yield significant benefits. In fact, a study of women who walked daily for one hour per week had a 23% lower long-term breast cancer risk than women who did not.

In a study of 100,00 women, those who participated in regular physical activity over the prior four years reported a 10% lower risk of breast cancer. Another study found that staying active through menopause, even with moderate exercise, helped reduce risk at older ages.

Active individuals have shown a decreased risk of developing breast cancer compared to sedentary individuals, emphasizing the importance of staying active. Between 2.5 and 5 hours a week of moderate activity is recommended and can include the following activities:

  • Brisk walking
  • Cleaning the house
  • Dancing
  • Hiking
  • Biking
  • low-intensity sports, including tennis and golf
  • Rollerblading
  • Water aerobics

Prioritizing exercise in your daily routine can potentially reduce your risk for breast cancer and a wide range of other chronic conditions, including hypertension and heart disease.

How Does Diet Influence Breast Cancer Risk?

A well-balanced and nutrient-rich diet can have a positive impact on breast cancer prevention. A diet that focuses on whole foods including fruits, vegetables, whole grains, lean proteins, and healthy fats, can aid in maintaining a healthy weight and supporting overall health.

The macronutrients and compounds found that these diets provide protective benefits. A study found that a diet featuring certain food groups (vegetables, fruits, soy, and cheese) and avoiding others (red and processed meats) may lower your overall risk.

A strong diet consists more of healthy choices. Proper portion control, minimizing alcohol intake, and cutting down on snacks, can also improve your overall health including breast health.

What Foods Should I Have In My Diet?

The effectiveness of a particular diet varies from person to person. If you want to adjust a portion of your diet to help lower your risk of breast cancer, include these foods:

  • Cruciferous vegetables – Broccoli, cauliflower, brussels sprouts, and kale are rich in sulforaphane and indole-3-carbinol, which have been associated with reduced risk.
  • Berries – Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants that can protect cells from damage.
  • Fatty fish – Salmon, mackerel, and sardines contain omega-3 fatty acids, which have anti-inflammatory effects and may lower risk.
  • Flaxseeds – Flaxseeds are a great source of lignans, compounds that may help regulate estrogen levels and potentially reduce breast cancer risk.
  • Green tea – Green tea is rich in polyphenols, which have been linked to reduced risk.
  • Turmeric – Curcumin, the active compound in turmeric, exhibits certain properties that may help lower your risk.

How Can Annual Screening Mammograms Help?

While maintaining an active lifestyle and a healthy diet are components of breast cancer prevention, annual breast screenings play an important role in detecting breast cancer in the most treatable (early) stages. Annual screening mammograms identify any potential abnormalities or changes in breast tissue that may occur.

Early detection significantly improves the survival rate of breast cancer. In fact, breast cancer in the early stages (0, 1, and 2) has a 93% survival rate. Multiple organizations encourage all women to start annual breast screenings at the age of 40 when the cancer incidence rate increase.

Where Can I Schedule My Mammogram?

For over 80 years, South Jersey Radiology Associates (SJRA) has provided advanced screening and diagnostic breast imaging studies for the South Jersey and Philadelphia areas. SJRA is proud to be recognized as the region’s only Breast Imaging Center of Excellence (BICOE) by the American College of Radiology (ACR). All our women’s centers offer an integrated, compassionate approach toward breast health throughout your journey without needing multiple providers. With evening and weekend hours available, our team of breast imaging experts makes it easier than ever before to schedule your annual screening mammogram with no referral necessary. Schedule your appointment today at any of the following locations:

Meet our board-certified, subspecialized radiologists who read and interpret our studies at SJRA here.

Frequently Asked Questions

What is the incidence of breast cancer in the United States?

Each year in the United States, about 264,000 women and 2,400 men are diagnosed with breast cancer.

What are the common risk factors for breast cancer?

Some of the most common risk factors for breast cancer include age, family history, breast tissue density, reproductive factors, hormone replacement therapy, radiation exposure, and genetic mutations.

How does exercise decrease breast cancer risk?

Regular exercise can help manage weight, reduce excess body fat, regulate hormones, and improve immune system function, all of which contribute to lowering the risk of breast cancer.

What type of exercise is recommended to reduce breast cancer risk?

Between 2.5 and 5 hours per week of moderate activity is recommended. Activities such as brisk walking, dancing, hiking, biking, and low-intensity sports like tennis and golf can be beneficial.

How does diet influence breast cancer risk?

A well-balanced and nutrient-rich diet, focusing on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, can positively impact breast cancer prevention.

What foods should I include in my diet to lower breast cancer risk?

Foods such as cruciferous vegetables, berries, fatty fish, flaxseeds, green tea, and turmeric have been associated with potential breast cancer risk reduction.

How can annual screening mammograms help with early detection?

Annual screening mammograms play an important role in detecting breast cancer at its earliest stages, improving the chances of successful treatment.

At what age should I start scheduling annual breast screenings?

Multiple organizations recommend starting annual breast screenings at the age of 40 when the cancer incidence rate increases.

Where can I schedule my mammogram?

South Jersey Radiology Associates (SJRA) offers advanced screening and diagnostic breast imaging studies in multiple locations in the South Jersey and Philadelphia areas. No referral is necessary, and we offer evening and weekend hours. Reach out to any of the following locations:

• Cherry Hill Office – Cherry Hill, NJ
• Cross Keys Women’s Center – Sewell, NJ
• Haddonfield Office – Haddonfield, NJ
• Greentree Office – Marlton, NJ
• Turnersville Office – Turnersville, NJ
• Women’s Center at Virtua – Voorhees Township, NJ
• Women’s Center at Voorhees – Voorhees Township, NJ
• West Deptford Office – West Deptford, NJ

Are there board-certified, subspecialized radiologists at SJRA?

Yes, our team of board-certified, subspecialized radiologists read and interpret all breast imaging studies.

Larchmont Imaging and SJRA have united to elevate patient care across South Jersey!

For over 80 years, both Larchmont Imaging and SJRA have been recognized for their state-of-the-art technology, industry-leading subspecialized radiologists, and exceptional patient care. 

What does this mean for you?

  • Our new, combined footprint now includes 16 convenient locations across Burlington, Camden, and Gloucester counties to serve you better.
  • Enjoy more locations with flexible appointment times, including early mornings, evenings, and weekend hours, to accommodate your busy schedule.
  • Benefit from increased availability of same-day and next-day appointment times for quicker imaging results.
  • Schedule your appointments online, 24/7, for greater convenience.
  • Access the highest quality imaging services, typically only offered at hospitals, at costs up to 60% less.

You will continue to have access to the same compassionate office team, highly trained technologists, and experienced radiologists you’ve known and trusted for years.

Thank you for entrusting us with your care. We are excited to continue this legacy together as SJRA to serve our community even stronger.