Adjust your lifestyle step by step
There are many different factors that can influence the risk of breast cancer. Some of these factors cannot be changed, such as your age and possible genetic predisposition. But there are also risk factors in your lifestyle that you can influence yourself, such as your weight.
With a healthy weight you not only reduce the chance of getting breast cancer, but also the chance of developing at least eleven other types of cancer. Working on a healthy weight is therefore one of the most important steps you can take to reduce your risk of cancer.
The role of hormones
Female sex hormones play an important role in the development of breast cancer. This mainly concerns the hormone oestrogen, but progesterone also has an influence. The longer you are exposed to these hormones, the higher the risk of breast cancer.
The amount of hormones in your blood is influenced by the amount of body fat you have. Especially the amount of fat around the organs in your abdomen is of influence. These fat cells produce hormones, including estrogen. When you are overweight, you have more fatty tissue and more estrogen is produced in your body. This increases the risk of breast cancer.
Another important hormone: insulin
Too much body fat can also cause your body to respond less well or even stop responding to the hormone insulin. This hormone normally ensures that your blood sugar level remains under control. When the sensitivity to insulin decreases or even disappears, your body starts making more insulin. A large amount of insulin in your blood likely increases your risk of breast cancer.
Inflammation in your body
Finally, being overweight can cause long-term inflammation in your body. These inflammations start in the fat cells, which then release substances into the blood. These substances lead to inflammation in other parts of the body and can promote the development of breast cancer.
What can I do?
To reduce your risk of breast cancer, it is important to get your weight within healthy limits. Healthy limits mean a Body Mass Index (BMI) between 18.5 and 25 kg/m2. Curious about your BMI? You calculate it very easily with the BMI calculator of the World Cancer Research Fund.
To achieve and maintain a healthy weight, it is good to adjust your lifestyle step by step. No complicated or strict diet, just small changes. Avoid fast food and unhealthy snacks and opt for low-calorie products, such as vegetables, fruit and legumes. Replace white grain products with the whole grain variety and drink water, tea or coffee without sugar instead of soft drinks and alcohol. In addition, it is important to move. Make sure you move at least half an hour a day, but the more you move, the better.
This article was produced in collaboration with the World Cancer Research Fund. World Cancer has been the authority in the Netherlands in the field of nutrition, exercise, body weight and cancer for more than 25 years. There are no guarantees against cancer, but by eating and living healthily we can reduce the risk of cancer.
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