[Rhonda]: Yeah.
I want to kind of shift gears one more time.
I think a lot of people have in their minds, at least in the context of breast cancer,
many women think about risk factors being genetic, you know, there are certain gene
polymorphisms which are variations in the sequence of DNA that alter the function somewhat
that can put a woman at risk.
Particularly genes that are involved in repairing DNA damage, specifically in the breast tissue.
[Ruth]: Right.
[Rhonda]: BRCA1, BRCA2, I think many people are familiar with these genes.
But really what your research and what a lot of research out there has shown is that there
are lifestyle factors that play a if not equally important role, and certainly in combination
with these genetic risk factors would probably be very, very important in modifying breast
cancer risk.
And not only risk but recurrence.
So there are a few types of lifestyle factors that we talked about today that may, you know,
dramatically lower a female's breast cancer risk, and also people out...women out there
that have had breast cancer, certain lifestyles they should adopt in order to lower their
recurrence.
[Ruth]: Right.
[Rhonda]: So what do you...if you want to talk about maybe top one.
[Ruth]: Yeah, you know, sure.
You know, BRCA1 and BRCA2, if you have that gene, you know, polymorphism, that's a pretty
special case.
And those women are at very high risk of breast cancer and recurrence.
And it's hard to know for that small percentage of women, how much lifestyle matters.
But again, they're a special case, majority of cancers are just sporadic.
We think that less than 5% overall of breast cancers are the result of genetic factors.
And more like 65% to 75% are the result of lifestyle factors, including obesity, diet,
physical activity, and smoking.
And alcohol we think maybe for breast cancer.
So those are all things you can modify.
So the idea that you're doomed biogenetics couldn't be more wrong.
For the majority...the vast majority of women, it is your lifestyle choices that will make
the biggest difference in your risk, which is not the same thing as saying you're to
blame because a lot of cancers are sporadic, but that there are things you can do to reduce
your personal risk, a lot.
[Rhonda]: Well, that's good news.
[Ruth]: Yeah.
[Rhonda]: So don't smoke, moderate drink, you know, don't drink a lot.
Lose weight.
[Ruth]: Lose weight if...and even a small amount of weight.
Recently there was a study that seemed to show like they saw a huge improvements in
metabolic health in the first 5% of weight loss.
And then they said, if you looked at 5% to 10% of weight loss, it's like it flattened
out.
There wasn't, you know, it isn't like a linear thing.
So it looks like even modest weight loss can really improve your metabolic health.
So I think there's this perception that, well, if I don't get to model skinny, there's no
point in even trying.
And I think that's a really wrong way of looking at weight loss.
Five percent weight loss could really make a difference.
[Rhonda]: Five percent of your...
[Ruth]: Five percent and keep it, you know, keep it off.
You know, and maybe in a year or two you might go, "Well, maybe I'll lose another 5%," you
know?
But, the idea that there's like some very linear thing going on, I'm not sure the data
really support that.
So even modest weight loss, you know, work on the quality of your diet, work on the timing
your diet, get some physical activity, please.
You know, avoid long periods of sedentary behavior, all those things combined, good
sleep, you know, and good food choices I think are...that's the total combination of things
is the best thing you can work toward.
And just make it a lifestyle to always be working on improving those things as your
whole life.
[Rhonda]: I think that's fantastic advice.
And I just want to mention that number again because it really is, you know, the best obviously...no
one wants cancer, you know?
That...if you can do whatever you can within your, you know, control to give yourself the
best possible chance of not getting cancer...
[Ruth]: Right.
[Rhonda]: ...then really, really, really, really, really you should do it.
That's, you know...
[Ruth]: And there's a super benefit here, is that it likely will reduce your risk of
cardiovascular disease which after all is still the number one killer of women.
So, you know, you're really getting a 360 effect on your risk of all the major killers
in America, some unpleasant conditions like diabetes and also, hopefully, just feeling
better every day.
[Rhonda]: Absolutely.
And that's...
[Ruth]: Quality of life.
Basic quality of life.
[Rhonda]: I think there's been studies showing like weight loss...
[Ruth]: Right.
[Rhonda]: ...improve your mood.
You know, inflammations associate with depression...
[Ruth]: Yeah.
[Rhonda]: ...you know, and inflammation associated with obesity.
So yeah, you're right.
[Ruth]: Right.
[Rhonda]: All these things, quality of life.
[Ruth]: Physical activity is associated with reduced risk of depression or ameliorating
some of the effects.
So there's, you know, it's not like there's a separate list of things you should do for
one disease versus another, it's like the total benefit package.
[Rhonda]: Right.
Yeah, they're all overlapping.
[Ruth]: Much more overlapping.
We used to not think that as much.
We used to think they were completely...here's the disease pathway for cardiovascular disease,
it's very metabolic, it's blood pressure, it's cholesterol.
And here's cancer, and it's a genetic disease and there are two separate pathways.
Now, we see that they're actually way more overlapping than we ever knew and it's really
good news because it means you don't have to do separate things for each disease.
It means the same suite of healthful behaviors can give you 360 protection.
[Rhonda]: Well said.