How to cut the risks of breast cancer
October 19 is Breast Cancer Awareness Day.
It's time to break some myths about this most common cancer.
Last week I was part of a panel of specialists discussing breast cancer at Oxford Bookstore at Delhi's Connaught Place.
It was an insightful interactive session. After we had discussed all the important facets of the dreaded disease: what breast cancer is; the diagnostic procedures that help; the importance of regular self-examination; what to do when it is detected; the fact that men get it too; whether prevention is possible; and diet for cancer patients… a few cancer survivors from the audience even shared their inspiring stories.
One really moving story shared by Rahul Yadav, a three-time multiple myeloma cancer survivor himself and now a cancer warrior helping other patients, was about a young girl whose first stage of breast cancer was discovered when she was just 21.
At that stage, it needed just a lumpectomy (removal of the lump), which would have left just a small scar on her breast. But due to social taboos and the fear of who would marry her and her sister, her parents decided against the surgery and kept trying alternate methods of treatment. Rahul told us that it's been two years since and her cancer has spread, and unfortunately now it is difficult for her to make it.
This shook everyone from within.
And then just as we were about to wind up the session, one of women in the audience who had been listening intently, suddenly stood up, to ask a question. She said she was 34-years-old, un-married by choice and was extremely worried about a breast abscess (lump) that she had noticed some time ago.
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| Avoid smoking at all costs. (Photo credit: Pop snip) |
She teared up as she spoke, and confessed that she was scared to go to a doctor and get it checked because of the "fear" that it might be cancer. She said that she was afraid of dying, but was nevertheless dying every single day living in since discovering that lump.
She hadn't shared this with anyone, and had only opened up on that day after listening to everyone speaking so openly about cancer. That moment we all realised the power of "meaningful" dialogue.
She was also worried that she had upped her risk of the disease as had no children. "Staying single is a conscious choice that I am not willing to change," she said crying openly now.
Well, while we all convinced her that she definitely needed to go without any more delay and get it checked by a doctor to find out if the lump was malignant, we also told her that she needn't worry about her marital status so much as that is just one of the hundreds of factors that affects the risk factor. In fact, I told her to lose weight first, a higher risk.
By the time we pacified her, there was no time left to talk about the research based common preventive measures that really help cut down the risk, so I am now concluding that exercise here, hoping everyone reads this and instead of getting scared by myriad headlines, actually, actively works at cutting down the risk factors that are in their (everyone's) control.
By the way one per cent men (and that's huge when translated to numbers) can get breast cancer too, so this advice is for everyone.
Cut your risks
What you eat of course is a big factor, so look carefully at your plate, and stick to natural and whole as far as possible.
Being overweight can up your risk substantially. The more the fat tissue, the higher is the estrogen level in the body, potentially leading to more rapid growth of estrogen-responsive breast tumours. One also needs to be careful about where the fat is stored, as abdominal obesity ups the risk the most.
Smoking and drinking (even a drink a day) can up the risk by 12 per cent and 13 per cent respectively, enough studies show. Passive smoking too ups the risk, so be careful.
Higher risk is also associated with high intake of saturated fat in the diet, so don't go overboard with butter, meats etc. In fact, ideal diet is one that is low in total fat, low in polyunsaturated fat, and low in saturated fat too. So go easy and chose good fat over bad all the time.
Lack of physical exercise is a factor. And to stay safe you don't need much: one study showed that even as little as 1¼ to 2½ hours per week of brisk walking reduces women's risk of breast cancer by 18 per cent. Now that's doable, isn't it?
Finally, if you worry too much about work and relationships, or anything for that matter, this can lead to tension, fear, anxiety and sleep disturbances and studies show can double your risk of getting breast cancer.
This is my main message to the woman at the discussion, and everyone else too; as by worrying incessantly about the lump and not doing something about it, she might just bring it on to herself, even if this lump turns out to be harmless.
So quit worrying first. Now!