Regular physical activity can help reduce breast cancer risk. Exercise and breast cancer prevention go hand-in-hand, especially for seniors who want to maintain their health and independence as they age.
The National Cancer Institute reports that breast cancer affects one in eight women during their lifetime. This makes breast cancer the second most common cancer among women. However, you have more control over your risk than you may think.
At Prairie Hills at Independence, IA, we offer a supportive environment for seniors to stay active and healthy. Staying fit in our community is vital for wellness and cancer prevention. Our guide explores how exercise and breast cancer prevention work together to support senior health.
Exercise plays an important role in lowering your risk of developing breast cancer. According to Susan G. Komen, women who get regular exercise have a 10%-20% lower risk of breast cancer than women who aren't active. This means you can reduce your breast cancer risk by moving your body regularly.
Here is how physical activity and cancer prevention relate:
Your body produces hormones like estrogen and insulin, which influence cell growth. When estrogen or insulin levels are too high, they can encourage the growth of breast cancer cells.
Physical activity reduces these hormone levels, helping to lower your risk. When you exercise regularly, you balance these hormones and discourage cancer cell growth.
Body fat produces hormones and substances that may promote cancer. Being overweight or obese increases the amount of fat tissue and the hormones it creates.
Consequently, maintaining a healthy weight through exercise lowers fat mass in your body. This measure helps reduce the fuel that breast cancer cells may use to grow.
Your immune system works to find and destroy abnormal or harmful cells, including cancer cells. Exercise strengthens your immune function by increasing the activity of immune cells responsible for this surveillance. This makes your body better at removing potential cancer cells early.
You don't need to run marathons to gain senior fitness benefits. The key is consistency and finding wellness activities you enjoy.
Aerobic exercise raises your heart rate, helping you burn calories and maintain a healthy weight. Here are exercises you can perform:
These activities improve your cardiovascular health and support hormone regulation. They are easy on the joints, making them great for most seniors. In Independence, IA, assisted living, seniors often join walking groups to stay active.
Building muscle helps improve your metabolism and supports a healthy body weight. Even light strength training can make a big difference in aging and wellness. Ensure you try:
Strength training also helps maintain bone density and improves balance. It lowers the risk of falls and injuries.
Flexibility exercises increase your range of motion and reduce muscle stiffness. They also help seniors maintain balance. Such exercises include:
Indoor fitness classes in Independence, IA, often include these flexibility exercises. These low-impact movements encourage relaxation and stress relief, contributing to better memory care support.
While exercise is beneficial, certain conditions may require special caution for seniors with breast cancer or a history of it. Here are breast cancer awareness tips on when to modify or avoid exercise:
After surgeries like a mastectomy, avoid heavy lifting and vigorous upper-body movements. These activities can strain healing tissues and delay recovery.
Some exercises may worsen swelling caused by lymphedema, a common side effect after breast cancer treatment. Follow guidance from a physical therapist to choose safe movements.
Hormone therapies used in breast cancer can weaken bones in seniors. Low-impact exercises like walking or gentle stretching help protect fragile bones and reduce injury risk.
While stress doesn't directly cause breast cancer, chronic stress may weaken your immune system. It also often leads to unhealthy behaviors. Long-term stress can increase cortisol levels, affecting hormone balance.
However, no conclusive studies prove that stress alone causes breast cancer. Managing stress through exercise, meditation, and social connections supports senior health. Aging and wellness programs often include stress management techniques.
Regular physical activity serves as an excellent stress reliever. It also offers cancer prevention benefits. Focus on activities you enjoy, like gentle walking or tai chi, to relieve stress naturally.
A healthy diet rich in fruits, vegetables, and whole grains may help reduce breast cancer risk. Cruciferous vegetables like broccoli and cauliflower contain compounds that may protect against cancer.
Omega-3 fatty acids from fish, walnuts, and flaxseeds have anti-inflammatory properties. Maintain a healthy weight through balanced nutrition and portion control. The Mediterranean diet can also help in cancer prevention studies.
Remember, no single food prevents cancer. However, healthy dietary patterns matter for long-term health. Ensure you stay hydrated and limit sugary or processed foods.
Vitamin D is often called the "anti-cancer vitamin" due to its protective properties against various cancers, including breast cancer. Adequate vitamin D levels may reduce breast cancer risk.
This vitamin helps regulate cell growth and supports immune function. Many seniors have low vitamin D levels, especially those with limited sun exposure. You can always supplement vitamin D with fortified foods, fatty fish, and supplements.
However, consult your doctor before you get supplements. Vitamin D often works best alongside calcium for bone health.
Exercise in seniors supports much more than cancer prevention. Active seniors report improved memory, mood, and independence.
At Prairie Hills at Independence, we offer life-changing wellness programs designed around exercise and breast cancer prevention. Our comprehensive programs include gentle fitness activities designed specifically for seniors aged 80-90, helping you stay strong while reducing health risks.
Contact us today and join an assisted senior living community in Independence, IA, where your health comes first.