Reducing Breast Cancer Risk with Exercise
Breast cancer remains one of the most common cancers affecting women today, particularly those who live near major US cities. While there are many factors that contribute to its development, one of the most powerful and modifiable lifestyle choices we can make to reduce risk is engaging in regular exercise. Exercise is a powerful tool to influence underlying biological processes that reduce breast cancer risk and enhance overall health.
How Exercise Reduces Breast Cancer Risk
Boosting Immune Function
Exercise helps your body’s immune system work better, making it more efficient at finding and destroying abnormal cells, including cancer cells. One key part of this process involves special immune cells called natural killer (NK) cells, which act like your body's personal defense force. When you exercise regularly, these cells become more active and better at detecting and attacking cancer cells, reducing the risk of cancer spreading [2].
Reducing Chronic Inflammation
Chronic inflammation has been linked to cancer development, including breast cancer. Exercise reduces inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6), which are often elevated in those at risk. Regular physical activity creates an anti-inflammatory environment in the body, which helps prevent the growth of cancer cells [2].
Maintaining a Healthy Weight
After menopause, it’s common for the body to experience hormonal shifts, including an increase in estrogen produced by fat tissue. Maintaining a healthy weight through regular exercise can help balance these hormone levels and support overall well-being. Maintaining adequate lean muscle mass and a lower percentage of both body fat and visceral fat through regular exercise helps regulate these hormone levels and reduce breast cancer risk [3].
The Best Types of Evidence-based Exercise for Breast Cancer Prevention
Aerobic Exercise: Activities such as walking, running, and cycling are particularly effective at lowering body fat and regulating hormone levels. Research shows that 150 minutes of moderate to vigorous aerobic exercise per week can significantly reduce breast cancer risk, particularly in postmenopausal women [4].
Resistance Training: Resistance training plays a critical role in maintaining a healthy body composition by building lean muscle mass and reducing both overall body fat and visceral fat. This type of exercise, which includes weightlifting, bodyweight exercises, and resistance bands, not only strengthens muscles but also boosts metabolic health. Additionally, resistance training helps regulate hormones, particularly estrogen, by minimizing the fat tissue that produces it. Engaging in regular resistance training two to three times per week can provide significant protective benefits against breast cancer by improving body composition and overall metabolic function [5].
Mind-Body Practices: Mind-body practices such as yoga, meditation, and reiki offer holistic benefits that can support breast cancer prevention. These practices help reduce stress, lower inflammation, and improve immune function, creating an internal environment that is less conducive to cancer development [2]. For example, yoga has been shown to lower cortisol levels and enhance mood, while meditation promotes relaxation and helps regulate hormones that may influence cancer risk [6]. Incorporating these practices into daily life can provide both mental and physical health benefits, supporting overall cancer prevention efforts.
Regular exercise is a powerful and science-backed tool to lower your breast cancer risk (including risk of recurrence in survivors) while enhancing your overall health. Whether it's through aerobic exercise, resistance training, or mind-body practices like yoga, each approach contributes to balancing hormones, reducing inflammation, and boosting immune function. Whether you're just starting or looking to deepen your routine, our team at Synergy is here to guide you. Our coaches provide personalized support to help you achieve your unique fitness goals and look for opportunities for personalized yoga instruction to come later this month.
References:
1.Wiggs AG, Chandler JK, Aktas A, et al. The effects of diet and exercise on endogenous estrogens and breast cancer risk. Front Endocrinol (Lausanne). 2021.
2.Schütz F, Stellato C, Sastre-Serra J, et al. Exercise, immune function, and cancer risk. Supportive Care in Cancer. 2017.
3.Kossman DA, Williams NI, Domchek SM, et al. Exercise lowers estrogen and progesterone levels in premenopausal women at high risk of breast cancer. J Appl Physiol. 2011;111(6):1687-1693.
4.Friedenreich CM, Neilson HK, Farris MS, et al. Aerobic exercise and breast cancer risk reduction. JAMA Oncology. 2021;7(6):846-854.
5.Neilson HK, et al. Resistance training and cancer prevention. Medicine & Science in Sports & Exercise. 2020;52(4):987-994.
6.Cramer H, et al. The role of yoga in reducing inflammation and supporting immune health in breast cancer survivors. Integrative Cancer Therapies. 2019. Link to study.