Everyday ways to prevent breast cancer

What does it take to prevent breast cancer? The answers are out there -- if you can wade through all the research, that is. An estimated one in 9 women will develop breast cancer and one in 28 women will die from it. With statistics like these we want clear answers, not confusion.

But here's another statistic: almost 40 per cent of breast cancer cases can be prevented through lifestyle changes. This estimate comes out of a new report from the American Institute for Cancer Research (AICR) and World Cancer Research Fund (WCRF). The study is an update to the breast cancer chapter in the 2007 report Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective. The initial project reviewed research from 873 studies about breast cancer prevention, including factors like diet, physical activity and weight. The new report factors in an additional 81 studies published in the last two years.

It's a lot of research to wade through -- that's why there's a panel of experts to make sense of it all. The goal of the project is to look at the data as the whole and pull out the proven strategies that people can use to reduce their risk.

Here are the panel's recommendations:

Maintain a healthy weight. We've heard it many times before: being obese or overweight is a risk factor for many diseases. When it comes to breast cancer, extra weight (particularly around the middle) is a risk for post-menopausal women. Lean is better, provided it isn't taken to the extreme of becoming underweight. (However, for pre-menopausal women, a little extra fat can be a good thing as it lowers risk.)

An excess of body fat affects the circulation of hormones, and makes ideal conditions for carcinogenesis. It can also stimulate the body's inflammatory response (which in turn contributes to cancer progression).

Exercise. Physical activity is important at all ages, but even more so after menopause. Previous research has shown that working out helps the body's immune system and reduces estrogen levels -- a known risk factor for breast cancer.

We know the rules: at least 30 minutes per day, most days of the week. But do amount and intensity make a difference? Yes, according to the report. The risk of breast cancer decreases as the amount of exercise increases.

Furthermore, an October 2008 study by the U.S. National Cancer Institute found that regular vigorous exercise cut the risk of breast cancer in older women by 13 per cent overall. For women who were a healthy weight, that number jumped to 30 per cent. Similar effects were not seen with "light" activity.

Breastfeed exclusively for six months . It's food for thought for new mothers, and good news for women who did it "the old-fashioned way". Lactation reduces the risk of breast cancer at all ages. Breastfeeding is good for breast tissue because it reduces exposure to hormones and can actually help the breast shed cells with potential DNA damage.

Kids also reap the benefits. Other research shows that children who are breastfed for six months or longer are less likely to be obese or overweight in the future, which reduces their risk for a multitude of health problems.

Limit alcohol. When it comes to breast cancer increased intake means increased risk. However, since a moderate amount of alcohol can be good for the heart and the brain, experts are hesitant to tell women to cut it out completely. To stay on the safe side, the report recommends no more than one drink per day for women and two drinks per day for men.