Running three times a week and spending less time sitting could cut the risk of breast cancer by more than a third, new international research has found.
The study by the University of Bristol looked at results from more than 131,000 women of European ancestry to see how exercise impacted their risk of breast cancer, the most common form of the disease found in women.
Researchers said there was “strong evidence” that greater physical activity and less inactivity were likely to reduce breast cancer risk.
Women who jogged at least three times a week were found to have a 38 per cent lower risk of getting the disease, with similar results found in women who stayed active throughout their lifetime.
The study published in the British Journal of Sports Medicine also found that bouts of high-intensity exercise were likely to offer more protection than light exercise.
“Our study provides strong evidence that greater overall physical activity, greater vigorous activity and lower sedentary time are likely to reduce breast cancer risk,” the authors concluded.
“More widespread adoption of active lifestyles may reduce the burden from the most common cancer in women.”
The activity was reported from wearable accelerometers to measure activity levels and self-reported vigorous physical activity.
To achieve their results, the researchers used Mendelian randomisation to measure the variation in genes among subjects to determine a clear relationship between exercise and their cancer risk.
Data was pooled from 76 studies participating in the Breast Cancer Association Consortium in Australia and Western Europe.
It included 77,000 women already diagnosed with breast cancer and a comparison group of 54,452 women without the disease.
According to the World Health Organisation’s international agency for research on cancer, breast cancer accounted for 21.4 per cent of all UAE cancer cases in 2020, the most recent year for comparative data.
Of the 4,807 cancer cases diagnosed in both sexes that year, 1,030 were breast cancer.
It is not the first time a positive link has been made between exercise and the disease.
Analysis of the benefits of exercise in women receiving treatment for breast cancer were evaluated in a separate study by the University of Madrid in 2014.
Researchers found supervised exercise programmes reduced side effects of treatments and increased a patient’s quality of life and survival.
According to doctors, a high ratio of waist to hip circumference has been linked to several diseases, not just breast cancer.
Foods that can reduce the risk of breast cancer — in pictures
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Salmon and other fatty fish: Oily fish are rich in omega-3 fatty acids. These powerful acids reduce inflammation – which can protect against a variety of diseases. One study of more than 35,000 women found that taking fish-oil supplements lowered the risk of breast cancer by 32 per cent. Salmon, tuna, sardines, herring and trout are all good sources. Nutritionists recommend at least two servings of oily fish a week, with about 140g in each serving. • Cancer Epidemiology, Biomarkers & Prevention, 2010. iStockphoto -
Walnuts: A minimal amount of walnuts can have a significant impact on breast-cancer risk, studies have revealed. Researchers in the United States found mice that were fed a modest amount of walnuts had less than half the rate of breast cancer as mice that were fed a walnut-free diet. The amount needed to notice a benefit is equivalent to about 50g of walnuts a day. Walnuts are rich in helpful omega-3 fatty acids, vitamin B, vitamin E and phytochemicals that are well known for their anti-cancer properties. • Nutrition and Cancer, 2011. iStockphoto -
Beans: A study published last year, which compiled data from 10 studies that included more than 710,000 people, showed for every 10 grams of fibre eaten daily, breast-cancer risk was reduced by 5 per cent. Ten grams of fibre is equal to just under one cup of beans. “All beans are a good source of fibre, but black beans, particularly, have high concentrations of antioxidants,” Kobeissi says. “Black beans may also block the circulation of estradiol – a form of oestrogen that’s a problem for those at risk of oestrogen-driven breast cancer.” You don’t have to rely on beans alone. Lentils are also a good source of fibre, as are figs, cantaloupe, guava, persimmon, amaranth and artichokes. • American Journal of Clinical Nutrition, 2011. iStockphoto -
Spinach and dark, leafy greens: The benefits of these superfoods are pretty straightforward. “They are rich in lutein and beta-carotene – phytochemicals that have antioxidant properties,” says Kobeissi. “Antioxidants help fight against free radicals – which can damage the cells and contribute to the development of cancer.” In addition to spinach, try dark-green lettuce, kale, chicory, mustard greens and chard. iStockphoto -
Berries: Phytochemicals are chemicals in plants that are known to have disease-preventing properties. “All berries are packed with phytochemicals, but black raspberries, in particular, have high concentrations of anthocyanin, a phytochemical that can slow down the growth of cancerous cells, ” says Kobeissi. Many blue, red and dark-purple berries contain this phytochemical and it can also be found in pomegranate, red kidney beans, red and black grapes and aubergine. In one of the many studies on the effect of berries on breast-cancer risk, researchers found a six-month diet of black raspberries reduced breast-tumour volume in rats by 70 per cent and blueberries reduced it by 60 per cent. For maximum benefit, nutritionists recommend about four to five cups of berries a week. • Journal of Agricultural and Food Chemistry, 2012. iStockphoto -
Broccoli: There are many health-boosting benefits of broccoli, but Kobeissi says a specific phytochemical called sulforaphane boosts protective enzymes against cancer. A review of 13 studies on the effects of broccoli and other cruciferous vegetables on breast-cancer risk found that these veggies can reduce that risk. For the benefit, go for 150g a day (about 1 cup). Cruciferous vegetables include kale, bok choy, cabbage, Brussels sprouts, cauliflower, daikon, turnip, arugula, radish and collard greens. • Breast, 2013. iStockphoto
