One Easy Thing You Can Do to Reduce Your Breast Cancer Risk

When I was diagnosed with breast cancer at 34 – almost 24 years ago – a diagnosis in someone that young was certainly an anomaly. And although physicians were informed about my treatment options, that’s where the knowledge began – and ended.

No one paid heed to my lifestyle. I was young, after all, had two little ones, needed the energy to run after them, was not resigned to sitting on the couch and “taking it easy,” as was the widely- accepted creed, for lack of any other reasonable suggestions.

So in my quiet way, I rebelled. (I had never before been a rebel, and the freedom felt foreign and a bit daring. But damn, it felt good.) Intuitively, I felt that to be idle was pointless and, well, wrong. It didn’t feel right. Maybe it was my way of telling myself that I was okay…you could take away my breasts, you could even take away my hair (neither was by any means easy or pleasant, trust me). But that’s where it ended: you couldn’t take away my need to move and breathe and feel healthy and alive. I knew that things could be done to help with my hair loss and the taking away of my breasts. Many breast cancer survivors decide to have breast augmentation to help them feel self-confident again. A friend of mine actually had breast surgery by this cosmetic surgeon Dr. Jonathan Kramer and her results were fantastic. So that’s why I was never really too concerned about this. There are always options and this might just be one that I will consider in the future. I had always been active (but not as active as I am today, after getting totally hooked on exercise), and was not about to cut that that out of my life.

Here we are today, all these years later, and the advice has shifted as fast as my feet move on the treadmill. The link between exercise and cancer has been rigorously studied. Someone finally started paying attention. It’s pretty much unequivocal that exercise plays a vital role in both the prevention of and recovery from cancer. It’s also important in reducing side effects from chemo or radiation and the rate of recurrence.

And the fact that it helped me to gain some control over what I otherwise couldn’t control? Well, that’s priceless.

I met fitness expert and author Joan Pagano years ago when I interviewed her for an article on exercise. Since then, she’s become my trusted go-to for all things fitness and we’ve worked on a number of articles and blog posts together. This month, to mark breast cancer awareness, I again turned to Joan for her expert take on the subject of the role fitness plays in cancer. I truly wish Joan had been in my life all those years ago when I was struggling to figure out the puzzle. Things might have been a whole lot easier.

How did you first become interested in exercise and breast cancer?

My professional interest began more than 20 years ago, sparked by a client who’d had breast surgery. She made such dramatic progress in her fitness program that she felt there must be other women who would benefit too.
With her encouragement and with the supervision of Dr. David Hidalgo, then Chief of Plastic and Reconstructive Surgery at Memorial Sloan-Kettering Cancer Center in NYC, I pioneered exercise guidelines for postoperative breast surgery. My work with survivors continued at SHARE, a self-help group for women with breast and/or ovarian cancer. Over the years I have given many workshops and presentations there, as well being actively engaged in writing a blog for their website, “Get Fit, Stay Strong with Joan Pagano.”

Can you discuss some evidence?

Active women have a lower risk, tolerate treatment better and may reduce their risk of recurrence of breast cancer. Hundreds of studies show that exercising and avoiding weight gain can lower your risk of developing breast cancer. Most studies see a benefit at 30 minutes of walking a day.

One large study by the American Cancer Society study tracked 72,000 postmenopausal women for five years and found that the most active women – those who engaged in activities like walking, running, swimming, tennis, biking, aerobics and dancing- had a 29% lower risk of breast cancer than the least active.

How is exercise protective?

In postmenopausal women, since the ovaries are no longer producing estrogen, the main source of estrogen is fat cells. Reducing body weight and body fat with exercise decreases the amount of circulating estrogen that could stimulate breast cell growth. Being heavy increases your risk by as much as 40%. One study showed that women who gained more than 20 pounds after age 18 had a higher risk of postmenopausal breast cancer than women who gained no more than five pounds.

If you’ve been exercising and you do develop breast cancer, you’ll be better prepared to tolerate the treatments. Regular, moderate aerobic exercise combats the negative cycle of debilitation, when generalized weakness and fatigue contribute to further reduction in activity. Increased stamina and better muscle tone give you a psychological advantage in having the endurance and strength necessary to participate in the spectrum of activities we call our “lifestyle.”

Can you share a personal story from your work with breast cancer survivors?

One SHARE member told me, “I’ve always exercised, but I increased the amount and type of exercise after being diagnosed.” As a recreational cyclist, she found her workouts to be therapeutic. She then added weight training and yoga into her program and then started to focus on endurance sports. She bought a road bike and decided to do a century ride (100 miles). She also started running and has completed half-marathons (13 miles).

Her instincts proved she was on the right track! When she asked Dr. Larry Norton (chief of Breast Cancer Programs at Memorial Sloan Kettering Hospital) what she could do to prevent a recurrence he told her, “It’s not about diet or exercise, but about athleticism and getting the endorphins going.”

We can’t all be super-athletes. But what can we do?

Everyone can find the time to accumulate at least 30 minutes of walking most days of the week. Additionaly, take a few minutes to do some limbering exercises on the side of your bed in the morning. Stretch a little in the warm, moist air of the shower. While you’re waiting for your coffee, do 10-15 kitchen counter push-ups, squats and calf raises. Sitting at your desk, do simple posture exercises and abdominal compressions for the core. At the end of the day, stretch out your arms and legs to discharge tension from the muscles before you go to bed. Voila- you’ve got an active lifestyle!!

 

About Joan:

Joan Pagano is certified in Health and Fitness Instruction by the American College of Sports Medicine (ACSM), the author of best-selling fitness books, including Strength Training for Women, and the owner of Joan Pagano Fitness in New York City. She is the former trainer to Jacquelyn Kennedy and has been providing professional guidance and support to people at all levels of fitness since 1988. She is recognized by the fitness industry as an expert on fitness training guidelines for post-operative breast surgery.