Cancer as an engine of change

Lifestyle factors play a role in an estimated one-third of all cancers. This has been overwhelmingly demonstrated for smoking, but diet and exercise also affect overall cancer risk. Healthy eating habits, with 5 servings of fruits and vegetables daily, as provided by dietary recommendations, reduce the risk of most cancers, including breast cancer, according to extensive population studies. Regular exercise, with at least 150 minutes per week of moderate to vigorous activity, also lowers cancer risk. Despite this knowledge, few people are inclined to modify their lifestyle habits with the goal of reducing their risk of cancer.

Starting to eat differently

The motivation to live healthier lives does exist among persons facing cancer. A third of women with a breast cancer diagnosis say they want to eat differently and more healthily, hoping to improve survival rates, a Finnish survey of 123 women with breast cancer shows. They try to eat more fruits and vegetables, less fat and less red meat. A recent Norwegian study surveying 506 women with breast cancer also shows those good intentions, but finds a gap between wanting and doing. Most really do want to eat healthier, but do not always succeed and sometimes fall back into old habits. However, perseverance pays off. Scientific research shows that healthy eating habits improve survival rates after breast cancer. A specific diet is not necessary, the general rules for healthy eating are more than sufficient: 5 portions of vegetables and fruit per day, limiting saturated fats, having fish on the menu once a week, replacing red meat with poultry more often, and limiting alcohol. An additional argument for scrutinizing eating habits is body weight, which sometimes increases due to hormone treatments. Many breast cancer patients take vitamins and minerals, but their impact on survival is rather questionable. You always get more out of healthy food. That may include the occasional glass of wine or other alcoholic beverage. Limited alcohol consumption has no impact on your chances of survival.

Move more

Even more than healthier eating habits, regular exercise is beneficial for individuals with a breast cancer history. In fact, according to a Canadian review study, if you regularly walk, bike or play another sport, the risk of relapse would be reduced by 40 percent. Provided you do at least 150 minutes a week of moderate-intensity exercise, which means light sweating and a slight increase in your heart rate. For example, strolling through shopping streets is not a sport; a brisk walk certainly is. If you don't have a favorite sport, then walking is simply the best thing you can do as a breast cancer patient. Be sure to read the interview with the walking coaches in this issue. They will be happy to help you get started. Exercise offers many other benefits: it is beneficial for the heart and blood vessels, helps maintain your body weight, combats fatigue and is good for your mood.

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