Weight Loss & Breast Cancer

If you’ve had breast cancer, you have probably been advised to control your weight. Obesity is a risk factor for breast cancer. We know that women treated for breast cancer have a lower risk of recurrence if they keep their weight within a healthy range. If they gain weight, their risk for breast cancer recurrence rises.

The average woman in the US diagnosed with breast cancer is in her early 60’s – when she is postmenopausal. Menopause marks the transition in a woman’s life between fully functioning ovaries and shutdown of ovarian activity. This shutdown leads to estrogen loss. Estrogen is responsible for many bodily functions, including internal temperature regulation, bone and heart health, skin elasticity and metabolism. So, menopause often brings on hot flashes, decreased bone density, cardiovascular disease and reduced calorie-burning capacity. It is this last item that’s responsible for the weight gain that many postmenopausal women experience. If you’re in menopause or are postmenopausal, you may find that you’re gaining weight without any real change in your physical activity or diet. That’s because your body is burning fewer calories, and what it does not burn gets stored as fat.

There are many reasons to work on keeping extra weight off, such as breast health, blood pressure control, reduced bone pain and the control of diabetes. But this is easier said than done – especially if you’re postmenopausal. The weight loss industry is overflowing with solutions of varying complexities and price points. How do you pick the regimen that is right for you? Dr. Q has some recommendations:

1 – Drink water.

Water is a great way to limit calories. Before a meal or before giving in to an urge to snack, drink a glass of water. It will fill your stomach and make it easier to eat less.

2 – Watch your calories.

There are free apps for your smartphone that you can use: enter your height, current weight and goal weight and you’ll get a daily calorie allowance. Enter all of your exercise and all that you eat and drink to stay on track to your goal. You might be surprised at how many calories you consume each day!

3 - Be kind.

Don’t forget that, no matter what it looks like, your body is doing great work keeping you here in every moment. Be grateful, don’t insult it. And don’t hesitate to treat it from time to time!

4 – Don’t eat alone.

When we eat with friends and loved ones, we’re more likely to eat less.

5 – Avoid processed food.

The more meals you create from scratch, the more likely you are to stay away from high-calorie ingredients.

6 – Move.

Walk, dance, lift, run, stretch, twist! Get at least 150 minutes of exercise per week where your heart and breathing rates get elevated.

7 – Rest.

A good night’s sleep helps burn calories and curb fat deposition.