6 Lifestyle Tips for Breast Cancer Prevention

During my surgery training at NYU, I had the opportunity to help a young woman take a big, brave step toward saving her life.

It was 2008. I was 28 years old and so was my new patient.

I met her in an area of NYU Langone Medical Center that we called Day Surgery. It was a wing of the hospital that was bright and spacious (unlike the vast majority of the Center). The staff was friendly and light-hearted. And we residents loved the rotation.

Patients came in from home. They were mostly healthy and were either having an elective (as in optional) operation or a brief and straight-forward one. The vast majority of these patients went home on the day of surgery. Hence, it was called Day Surgery. 

Day Surgery was full of breast surgery - breast reductions and breast implants but also biopsies, lumpectomies and mastectomies. 

The first case of the day is at 7:30 AM and I met my 28 year-old patient just before the operating room was ready. Before walking into her pre-op room, I read her chart and was taken aback. She was there to have a double mastectomy and tissue expander reconstruction. (In other words, she was going to have both breasts surgically removed and, eventually, breast implants placed.) 

That’s a big surgery! Physically, mentally and emotionally! And she was 28 years old! Like I was at the time. When I was 28, my biggest concerns were working 80+ hours per week, my new Yorkie and wrapping my mind around eventual motherhood. And here was my patient - facing life-changing surgery.

As I read through her chart, I learned that my patient didn’t have breast cancer. But her mother was a breast cancer survivor. Her mom was diagnosed with an aggressive cancer which led her to be tested for the BRCA (pronounced “bracka”) gene. BRCA positivity is linked to an exponentially higher likelihood of developing breast cancer. And because it’s genetic, it’s linked to an increased risk in relatives.

Her mom tested positive. Her mom had a bilateral mastectomy and reconstruction - just like what my patient was facing. My patient also tested positive for BRCA. So did her sister. But my patient did not have breast cancer. And with that knowledge, with the experience of watching her mom fight her way through breast cancer treatment, my patient chose to do everything in her power to not develop breast cancer.

For her, that meant major surgery.

Her surgery was successful - long but successful - and she returned home within a couple of days. And then sadly, I lost track of her.

But I never forgot her. And I never will forget her. Being a part of her health journey changed my life. 

As a little disclaimer, in my career as a surgeon, I do not treat breast cancer. But I have been intimately involved with so many patients just like her before, during or after their breast cancer treatments. And I’ve seen friends and acquaintances fight breast cancer too.

Breast cancer affects so many of us - deeply - in so many ways.

In fact, It’s one of the most common cancers in the US. 

Can you think of 8 women that you love? Thank God for loving, supportive women!

So, can you imagine all 8 of them gathered in one room? 

Now ... can you imagine that one of them could be diagnosed with breast cancer?

I know … Pretty hard to imagine, isn’t it? But it’s true. It’s much more likely that you know someone who’ll receive a breast cancer diagnosis than not.

So, I couldn’t let October end without sharing some life-changing thoughts with you. Why October?

As you’ve scrolled through your Instagram or Facebook profiles, you might’ve seen that October 4th was World Smile Day … and October 14th was National Dessert Day.

But did you know that October is Breast Cancer Awareness Month?

Well, it is! And I couldn’t let this month end without giving  you some real talk about breast cancer.

You have the power to reduce your risk of breast cancer. This isn’t talked about nearly enough. What happens to your body is always a combination of your genes AND your environment. Genes can’t be considered without the environment and vice versa. And while you can’t control or change your genes, you can control or change your environment.

How you feed your body, move your body, clean your body and pamper your body directly correlates to the probability of a breast cancer diagnosis. More importantly, you intention and attention in these areas will improve your chances of living out with your two breasts - and your life - intact. Here are some ideas to keep in mind:

1. Maintain a healthy weight

Studies have shown that if you have developed to a healthy weight by the age of 18, and you maintain it, you are less likely to develop cancer. More specifically, gaining more than 20 pounds in adulthood (meaning after the age of 18), increases the risk of developing breast cancer. 

2. Eat veggies and fruits.

The American Cancer Society recommends eating at least 2 ½ cups of fruits and veggies (or I like to say, veggies and fruits) daily is linked to a lower risk of developing breast cancer. Not only does that mean that you’re more likely giving your body beneficial vitamins and nutrients … It also means that you’re likely eating less packaged and/or processed foods.

3. Move your body with intention.

The recommendation for movement is sets a pretty high standard. To give you some context, let’s consider moderate and high-intensity exercise. Moderate exercise gets your heart rate up and maybe makes you feel a bit warm. You should be able to converse through it. On the other hand, you shouldn’t be able to hold a conversation through a high-intensity workout. Your heart rate will be higher and you’re likely wet with sweat. Yes, the level of movement in each category will be different depending on your level of fitness.

Research has shown that 150 minutes per week (or 5 30-minute sessions) of moderate intensity exercise will improve your breast health. For high intensity exercise, 75 minutes of exercise will do. Now, for a point of comparison, in taking care of patients with heart disease, I usually recommend three 30-minute sessions of moderate exercise each week. So, the exercise standard from the American Cancer Society is much higher than standard.

4. Watch your alcohol intake.

The recommendation regarding drinking is also more strict for breast health than it is for general health. Specifically, drinking up to but not more than 1 alcoholic drink per night is best for the breast.

To be sure, an alcoholic drink is any of the following: one beer, one mixed drink, one glass of wine. Don’t be fooled! The same amount of alcohol is contained in each one. A mixed drink does not contain more alcohol than a beer. And for my wine lovers, no, it’s not the 8-ounce pour.

5. Check yo’self. 

In order to take care of yourself, you need to get to know your body. Really - if you don’t, who else will?! Breast self-exams are an irreplaceable part of your self-care. 

Did you know that I found a lump in my breast when i was 16? It was benign … Thank God! But I found it because I was aware of my body. You can read more about my experience here. 

Please don’t be scared of the breast exam. Again, it’s your body. And it’s simple. Pick the same date each month (for example, the 15th) and check yourself! The shower works for me but do what works for you. The more you do it; the more likely you’ll be to notice any changes.

If you’d like a little guidance, yes, there’s an app for that. You can download it here.

6. Clean up your clean-up routine.

Did you know that your skin is your body’s largest organ? Well, it is! So, to optimize your breast health, be as intentional about what you put on your body as you are about what you put in your body. In fact, what you put on your body often gets in your body through your skin.

So, you need to know what to look for on personal care product labels and you need to know why it matters. You also deserve to know that personal care products are incredibly under-regulated in the U.S. The Food & Drug Administration (FDA) which regulates food and pharmaceuticals does not regulate cosmetics. Still, the FDA does study cosmetics and has decided that the personal care products on the market are safe enough.

But here’s what we know - many of these products contain chemicals that are linked to serious diseases like breast cancer. The FDA may say they’re safe enough but you have to investigate and advocate for yourself. So, I believe you can lower your risk by avoiding these chemicals as much as possible. Here are 3:

Parabens

Parabens are chemicals that are added to personal care products like shampoo in order to prevent the growth of bacteria and mold. They’re also found in cosmetics, lotions, sunscreen, gum and mouthwash. And parabens have been measured in the urine of over 90% of Americans … Yuck!

Parabens are considered endocrine disruptors which can make your hormones really screwy. In the case of parabens, they can augment or even mimic estrogen which increases the growth of breast tissue. And unchecked breast tissue growth can lead to cancer.

When you’re looking for parabens in products, look for ingredients that contain the word “paraben.” But also look for hydroxylbenzoate if you’re ready to go paraben-free.

UV Filters

UV filters or sunscreen is added to moisturizers, creams and lotions to protect your skin from harmful UV-A and UV-B rays, and they’ve been so important to skin cancer education and prevention.

However, they have been linked to higher rates of breast cancer. Like parabens, UV filters are hormone disruptors, mimicking estrogen. And unchecked estrogen is associated with an increased risk of breast cancer.

The sunscreens to avoid contain octinoxate, octyl methoxycinnamate, benzophenone, oxybenzone and PABA. 

You can also minimize the usage of sunscreens by covering up during extended sun exposure. At this time, zinc-based sunscreens are  a great choice. Also, you can wear a cover-up and a hat to help protect yourself from the sun!

“Fragrance”

This is a big one. Fragrance, which can be made of approximately 4000 chemicals, is everywhere! Even “unscented” fragrances in personal care products contain fragrance. And a product label doesn’t have to tell you which ones or how much!

When you’re ready to buy your next sunscreen or anything, look for the words “fragrance” or “parfum.” I also recommend avoiding products with “phthalates” which is a key word for fragrance! Phthalates, a hormone disruptor like the chemicals listed above, can increase your breast cancer risk.

To find phthalates or any other chemical hiding in  your personal care products or see your products’ safety ratings, click here to head to Skin Deep by the Environmental Working Group. Here’s a screen shot:

The power to prevent breast cancer is in you and you can harness that power through healthy lifestyle choices. Remember it's what you put on your body and what you put in your body. 

And if you need some support to learn how to feed your body in a way that will fuel your long, happy life, click here to get started.