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Alcohol Consumption and Breast Cancer Risk

After being diagnosed with breast cancer in 2015, I focused more than ever on nutrient-rich eating patterns, consistent exercise and maintaining a healthy body weight. I was already keenly aware these things could help prevent breast cancer reoccurrence and support me through my treatment. However, what surprised me the most about the knowledge I gained diving deep into how to prevent breast cancer (or its reoccurrence) was the strong research showing how alcohol intake correlates with increasing a woman’s risk of breast cancer.

The more I learned about how alcohol increases breast cancer risk, the more I wanted to turn a blind eye. In other words, I wanted to play “ignorant” and go about with my usual amount of alcohol intake, which was never excessive or never resulted in irresponsible behavior, yet I very much enjoyed social occasions with a glass of wine, a beer or maybe a cocktail. And I like to be social frequently!

Alcohol consumption = increased risk of breast cancer
The American Cancer Institute for Research (ACIR) found strong evidence that drinking the equivalent of a small glass of wine or beer a day (about 10 grams alcohol content) increases pre-menopausal breast cancer risk by 5% and post-menopausal breast cancer risk by 9%.

A standard drink in the United States is 14 grams of alcohol which can be found in:

12 oz. regular beer—5% alcohol
5 oz. wine—12% alcohol
1.5 oz. distilled spirits—40% alcohol

Even with different sizes, each beverage represents one standard drink. See a comparison of alcoholic beverages and their sizes.

Alcohol can change the way a woman metabolizes estrogen. No matter the source, alcohol can increase estrogen levels and other hormones associated with breast cancer. It may also increase breast cancer risk by damaging DNA cells and causing cellular damage as it is recognized as a carcinogen. The alcohol content in a standard drink is higher than the amounts found in evidence correlating alcohol intake to increased risk of breast cancer. So, the more a woman drinks, the more she increases her risk.

Cutting back
Alcohol consumption can be fraught with emotions. Many people, women included, enjoy a drink to relax, feel more confident in social situations, relieve stress, wind down or celebrate special events. However, with some mindfulness and a small change in habits, non-alcoholic alternatives can be used for such goals.

The main obstacle when choosing to avoid or decrease alcohol intake is in social settings. My personal experience, and experiences that have been shared with me, is that people notice! It fascinated me when I began to avoid or cut back drinking in social settings how friends who were drinking would want to know why I was not. I would kindly let them know I was reducing alcohol intake to only occasionally, in an effort to optimize my health and as a personal decision for myself. Now, seven years post-diagnosis, my friends understand my minimal alcohol intake and do not read it to be a moral judgment toward them whatsoever.

Suggestions for cutting back on alcohol:

Skip a round—alternate a non-alcohol beverage or water after an alcohol drink.
Enjoy a mocktail—have a splash of tart cherry or pomegranate juice in sparkling water with a slice of citrus fruit. Make it more fun by serving in a unique glass.
Try sparkling juice—serve with frozen fruit such as strawberries or raspberries in the bottom of the glass to add flavor and color.
Freeze fruit juice to make ice cubes—add to sparkling flavored water for a pretty drink with some added flavor.
Focus on relationships—celebrate the friends and family who have supported you throughout the milestone you are achieving.
Sample various non-alcoholic beers.
Wind down with a decaffeinated beverage—try an herbal tea to relax after a long day.

Additional ways to reduce breast cancer risk
Other risk factors associated with an increased risk of breast cancer can include carrying excess body fat, lack of physical activity, not following a healthy diet and family history. Fat tissue causes inflammation which can increase cancerous cells in the body. Regular physical activity can decrease risk for pre-menopausal breast cancer and regulate hormone levels. Following a plant-based eating plan such as the Mediterranean diet can help you maintain a healthy weight, therefore lowering your risk.

Working with a registered dietitian nutritionist can provide tips for you to reduce alcohol intake, control weight and help you make an eating plan that is right for you.

Modifying your lifestyle and implementing healthy changes can reduce the risk of developing breast cancer. Changing social norms can be hard, especially when it’s what you’re used to. But taking one step at a time toward reducing alcohol intake can drastically reduce your risk of developing cancer and point you toward a better quality and quantity of life.

To schedule a one-on-one consultation or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Cynthanne Duryea, RDN, LD, Cooper Clinic Nutrition.