Breast Cancer Prevention with Physical Activity and Exercise

THE ROLE OF PHYSICAL ACTIVITY AND EXERCISE IN BREAST CANCER PREVENTION Darryl Edwards

www.primalplay.com

Breast cancer is one of the most common cancers worldwide*

*Lung and breast cancers are the most common cancers worldwide, each contributing 12.3% of the total number of new cases diagnosed in 2018.

World Cancer Research Fund.org www.primalplay.com

nd LEADING CAUSE OF CANCER DEATH IN WOMEN www.primalplay.com

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One-in-eight women will develop breast cancer at some point in their lifetime

Breast Only about 5%Cancer to 10% of all cancers are based on inherited genes Only 3% of patients with breast cancer inherited it

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The 3% refers to breast cancers caused by single inherited genes mutations such as a faulty BRCA1 gene

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Having a positive predictive genetic test for cancer risk genes doesn't mean you have cancer or that will you develop it

WHAT ARE SOME OF THE MAIN RISK FACTORS INVOLVED IN BREAST CANCER?

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More than 80% of breast cancers occur in women over the age of 50

BEING A WOMAN AGEING Over 99% of new cases of breast cancer are in women

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Most men who get breast cancer are over 60

Lifestyle choices could drastically impact the chances of developing breast cancer Overweight and obesity Alcohol consumption Hormone replacement therapy Diet Physical inactivity

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PHYSICAL ACTIVITY COULD REDUCE LIFETIME RISK BY UP TO 25% www.primalplay.com

Research - a meta-study carried out in 2014 which reviewed 73 individual studies Women could reduce the lifetime risk of obtaining breast cancer by an average of 25% if they exercise regularly compared with inactive women

The National Cancer Institute, based in the United States reviewed: Thirty-one different studies which revealed that the average breast cancer risk reduction rate is 12%

The Susan G. Komen Foundation, a leading organisation in the fight against breast cancer Exercising regularly can reduce the risk of breast cancer by anywhere from 10 – 20% www.primalplay.com

HOW CAN PHYSICAL ACTIVITY HELP PREVENT BREAST CANCER? www.primalplay.com

Physical activity lowers the levels of circulating hormones such as oestrogen, leptin and insulin

It also reduces related growth factors, and levels of chronic inflammation in the body

THIS HELPS TO COMBAT CANCER DEVELOPMENT AND PROGRESSION www.primalplay.com

Other researchers state that physical exercise has an indirect effect, as it helps to reduce overweight and obesity

Physical activity plays a significant role in lowering the risk factors linked to lifestyle disease and cancer

PHYSICAL ACTIVITY CAN BE PROTECTIVE EVEN IF YOU ARE NOT LOSING WEIGHT www.primalplay.com

HOW MUCH PHYSICAL ACTIVITY IS RECOMMENDED? www.primalplay.com

MODERATE INTENSITY AT LEAST

150

MINUTES PER WEEK

CHIEF MEDICAL OFFICE (CMO), CANCER RESEARCH UK www.primalplay.com

75 minutes per week IF INTENSITY IS VIGOROUS

At least 2 days of strength or resistance training too 6% reduction in relative risk for each additional hour of physical activity per hour

SOME EXAMPLES OF PHYSICAL ACTIVITY www.primalplay.com

MODERATE INTENSITY ACTIVITY

Brisk walk

Light gardening

Ballroom dancing

VIGOROUS INTENSITY ACTIVITY

Running

Crab Walk

Aerobic dancing

Bear Crawl

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A simple example of resistance exercise is bodyweight exercise, examples include pushups and crocodile walks

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Other forms of resistance exercise use free weights; barbells or kettlebells. For a partner game try a Primal Play tug of war

IS EXERCISE ALL I NEED TO FOCUS ON? www.primalplay.com

It is just one pillar of a healthy lifestyle that can reduce your risk of chronic disease -> 12 PILLARS OF HEALTH www.primalplay.com

SEEK OUT JOY IN MOVEMENT! www.primalplay.com

Then find something engaging, fun and functional This will make it far more likely that you will get your daily dose of movement medicine Do you find exercise seems too much like a chore?

-> 5 WAYS TO HAVE FUN WITH FITNESS www.primalplay.com

READ THE BLOG POST FOR MORE DETAILS AND LINKS TO THE RESEARCH

-> The Benefits of Physical Activity for Breast Cancer Prevention

Darryl Edwards is an author, public speaker, and creator of the Primal Play Methodâ„¢ www.primalplay.com

We all knew exercise was beneficial for breast cancer prevention now we know some of the reasons why.

ItIThelps feel GOOD good TOO too.

HELPS us US FEEL