How to Reduce Your Risk of Breast Cancer with Exercise
As per the National Breast Cancer Foundation, a woman is diagnosed with breast cancer every two minutes.
Pakistan has the highest rate of breast cancer in Asia. It is the second most common cause of death among women.
An estimated 83,000 instances are recorded in our country each year, with over 40,000 fatalities as a result, which is highly concerning.
Breast cancer affects one out of every nine Pakistani women at some point in her life.
With statistics like these, it’s no surprise that we dedicate an entire month to highlighting the need for early diagnosis for the most prevalent cancer impacting women globally.
What is Breast Cancer Awareness Month?
This larger-than-life health movement is now celebrated globally between October 1 and October 31 every year, making it one of the most famous health initiatives in existence.
Many breast cancer charities conduct this awareness campaign to raise awareness and teach people about the significance of early screening, testing, symptoms, and measures to help.
History of Breast Cancer Awareness Month:
Breast Cancer Awareness Month was established in 1985 as an attempt by the American Cancer Society to advocate mammography as the most efficient method of combating breast cancer.
The month of October sees an increase in fundraising walks, runs, and other activities that assist the aims of breast cancer charities and nonprofit organizations dedicated to public education, helping patients and their families, and funding research initiatives.
Why We Wear Pink
Pink is a symbol of health, healing, and empowerment within the breast cancer community.
Pink has a soothing, comforting effect on people and is known to encourage a positive, optimistic outlook on life. Just as calming as it is playful, it also conveys female strength.
But most importantly, pink is a beacon of hope.
How Exercise Reduces Your Risk of Breast Cancer
These nourishing proteins released through exercise ensure the health of brain cells (also known as neurons) and encourage the growth of new neurons. Neurons are the brain’s functional building components meaning the health of an individual neuron is essential to the overall well-being of the brain.
- Exercise helps you maintain a healthy weight by lowering your body fat percentage
We are all aware that regular exercise may help you lose weight and keep your body fit. This is significant because fat cells in the body contain a high amount of estrogen, when estrogen levels reach too high, this becomes one of the most potent breast cancer risk factors.
- Exercise reduces estrogen levels
Estrogen is a hormone that is predominantly generated by the ovaries. Its major purpose is to control the menstrual cycle and to assist in the formation of secondary sex characteristics such as breasts.
It may have a role in the development of cancer cells in breast tissue.
It is widely considered that exercise can alter the pattern of a woman’s menstrual cycle consistently and recurrently, leading your body to generate less estrogen. As a result, you are less likely to get breast cancer.
How Much Exercise Is Required?
You don’t have to be an obsessive gym freak to reduce your risk of breast cancer. It has been suggested that as little as 30 minutes of moderate physical activity per day might considerably lessen your vulnerability to breast cancer.
- To successfully reduce breast cancer risk with exercise, adults should strive for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity spaced out across the week.
- A preventative exercise routine should ideally begin in childhood, with one hour of activity each day (preferably vigorous-intensity at least 3 days per week)
- Moderate-intensity exercise includes activities such as walking, gardening, or cycling.
- Running, fast dancing, soccer, or any other activity that gets your heart rate up and makes you sweat are examples of vigorous exercise.
Remember that exercise is one technique of breast cancer prevention that can make a big difference.
The Women’s Health Initiative (WHI) has found that just 1.25 to 2.5 hours per week of brisk walking will lower your risk of breast cancer by 18%! You can reduce the risk of breast cancer even more if you increase your activity to 10 hours or more each week.
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