Study finds weight loss after menopause reduces risk of breast cancer

It has been known that as a woman ages, her risk of breast cancer increases. The passage of time cannot be stopped but a new study found that women who lost weight after menopause were less likely to develop invasive breast cancer than women who maintained excess weight or gained weight. With about one-third of all postmenopausal women in the U.S. who are obese, this could make the incidence of a breast cancer diagnosis past menopause even greater.

The specifics of the study which was published in the journal Cancer, included more than 60,000 women and found that women who lost 5 percent of body weight over just a three-year period had a 12 percent statistically significant reduction in breast cancer incidence.

It has been known from previous studies that obesity is a risk factor for older women developing breast cancer. One factor driving the increased risk of developing breast cancer after menopause is too much body fat.  The combination of carrying excess body fat, having a body mass index   >30 and being past the age of 60, all increase breast cancer risk according to a 2015 study.   After menopause, women’s estrogen comes from fat tissue and the more fat tissue a woman has the more estrogen produced leading to an increased risk of breast cancer.  Obese women also have higher circulating levels of the hormone insulin and insulin-like growth factors (IGF’s) both of which have been linked to tumor cell growth. 

What hasn’t been known or established was if losing weight could reduce that risk. With this new study, it shows promise and suggests that reaching a healthier body weight past menopause may do a favor for women in reducing their risk of breast cancer.

Physical activities role in helping women reach a healthier body weight after menopause

One way for women to reach a healthier weight after menopause is to become more physically active.

A study in JAMA Oncology looked at how body fat increases postmenopausal breast cancer risk.   The study wanted to find out if physical activity could reduce the risk by changes in adiposity or body fat percent in women. What the study showed was that postmenopausal women who were physically active substantially more than the current recommendation of 150 minutes a week, experienced greater benefits in improvements in body composition.  According to the study, women who followed a moderate to vigorous exercise regimen for 300 minutes a week had higher averages of reduction in total weight loss, abdominal fat and better waist-to-hip ratios.  In other words, go above and beyond what the current physical activity recommendations state.  By losing or keeping weight off and lowering body fat, this may further help reduce breast cancer risk in postmenopausal women.

Ways to increase physical activity

Basically it’s not good to carry excess body fat after menopause – or even before. One of the best ways to regulate body fat is to increase physical activity.  This is often easier said than done.  Women entering menopause who have not exercised consistently over the years, should first get clearance from their physician before starting an exercise routine.  Even then, increasing physical activity each day can be a struggle.  The key is to start off slowly, gradually building up the amount of minutes each day until at or near 300 minutes a week.  Sneak in physical activity throughout the day whenever possible.  Here are some ideas on how to get moving:

·      Wear a pedometer – aim to get in at least 10,000 steps a day

·      Bring walking shoes to work and walk over the lunch hour

·      Avoid escalators and elevators – use the stairs

·      Park in the farthest corner of a parking lot to get in extra steps

·      Make exercise a priority – have set times to workout

·      Walk around when talking on the phone

·      Every time there is a commercial break, get up and walk, stretch, do jumping jacks, jump rope or run in place

·      Sit less, move more

·      Join a gym, hire a personal trainer or form a walking/exercise club

·      Seek out nature trails to go on a brisk walk

·      Lift weights

·      Try out new forms of exercise – learn to play tennis, dance, swim, bicycle or whatever sounds fun.

Making exercise fun and enjoyable is pivotal to sticking with it.  When exercise becomes pleasurable, it becomes addictive and then it becomes a regular part of the day.  In addition, the benefits are enormous – not only can breast cancer risk be reduced but there will be improvements in energy, stamina, less stress, decreased sickness and a feeling of well-being. 

Physical activity should be as routine as brushing teeth.  Whether a woman has gone through menopause or not, the message is don’t wait before it’s too late.