By Stacy Ching, Clinical Dietician

Breast cancer statistics for 2016 in the United States (according to the American Cancer Society):

  • There are currently about 2.8 million breast cancer survivors in the US.
  • About 246,660 new cases of invasive breast cancer will be diagnosed in women. About 1 in 8 (12%) women in the US will develop invasive breast cancer during their lifetime.
  • About 61,000 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non-invasive and the earliest form of breast cancer).
  • About 40,450 women will die from breast cancer.

Ways to reduce your risk for breast cancer:

Maintain a healthy weight.

  • Assess your weight status by using the Body Mass Index (BMI) table which is a weight for height calculation. A normal BMI range is between 19 – 24.
  • Obesity increases the risk of postmenopausal breast cancer.

Be physically active.

  • Adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. It is recommended to spread your activity out throughout the week.
  • Moderate activity: slight increase in heart rate and breathing such as brisk walking, dancing, doubles tennis, yoga, baseball, vacuuming the house or mowing the lawn.
  • Vigorous activity: increased heart rate with sweating and faster breathing rate such as jogging/running, aerobics, singles tennis, swimming, soccer, digging, carpentry or other heavy manual labor
  • Ready? Set… Go! Here are some activity substitution tips:
    • Avoid sitting at your desk all day- get up and walk to talk to your co-workers instead of using the phone or sending an email.
    • Use the stairs instead of taking the escalator/elevator.
    • Wear a pedometer to see how many steps you take throughout the day.
      • Tip: if you’re not physically active, initial goal is to aim for 5,000 steps per day.
    • Take a quick walk during your lunch break.

Consume a healthy diet, aim for more plant-based foods.

  • Aim for 2 ½ cups or more of fruits and vegetables per day.
    • Half your plate should be filled with non-starchy vegetables.
    • Eat whole fruits and vegetables instead of drinking fruit/veg juices.
    • Aim for a variety of color- green, red, yellow, orange for the best nutrients.
  • Limit processed meats.
  • Select whole grains instead of refined-grain products.
  • Read food labels.
    • “Low-fat” or “non-fat” does not necessarily mean “low calorie”.
    • Be aware of what the portion/serving size is.
  • Limit alcohol intake to one drink per day for women or two drinks per day for men.

Leave a Reply