There has been a lot of media focus on cancer recently – with latest research quoted as saying that it is more down to bad luck than lifestyle. In actual fact, the study author was quick to point out that lifestyle still has a significant role to play in many cancers. Personally, I believe that the better we look after ourselves, the luckier we get!

Breast cancer is a good example. There is no doubt that breast cancer can run in the family – and if you have the bad luck to inherit the genes that make you more likely to get breast cancer, there is not much you can do about that. In some cases those genes mean such a high risk of cancer that women choose to have mastectomies to avoid developing cancer later on…think Angelina Jolie. In other cases, your genes may only increase your risk slightly, but how you live your life also plays a part.

With this in mind, I have put together some of the questions I am often asked about breast cancer. See how much you know about breast cancer risk and how you can reduce your chances of problems in the future…

Q: How much breast cancer is down to your genes?

A: Only 3 in 100 cancers are due to definite gene problems – but having a close relative such as a mother or sister with breast cancer can double your risk. If you have a lot of relatives with breast (or bowel) cancer, particularly at a young age, it is especially important to mention this to your doctor, as it may be worthwhile getting your genetic risk assessed.

Q: How many women get breast cancer?

A: Around 1 in 8. It’s the commonest form of cancer in women, and though most people are post-menopausal when they develop it, about 1/5 of breast cancer sufferers are under 50.

Q: If you have a breast lump, how likely is it to be cancer?

A: It’s unlikely, I’m pleased to say. Breast lumps can be due to many things – general lumpiness around period time, cysts, infection or benign lumps called fibroadenomas. These lumps can get quite large and may, or may not be tender. Benign breast lumps can be removed if necessary, but may often improve with little, if any treatment. However, any lump should be checked out by your doctor – particularly if it is hard and irregular, doesn’t improve after your period, causes puckering of the skin or is associated with changes in the nipple.

Q: When are you eligible for breast cancer screening?

A: In the UK, it’s between 50 and 70, but is being extended to cover women from 47 to 73. You can still ask to be screened after this age however. Mammograms are x-rays that are frequently used to detect tiny abnormalities in breasts but are less good at finding problems in dense breasts. Ultrasound or MRI scans may also be used.

Q: How often should I check my breasts?

A: Once a month. It is good to get into a regular habit and monthly checks mean that you will get to know what is normal for you so will be more confident in spotting any changes. Avoid the time around a period when your breasts are naturally more lumpy. There are many guides on self-checking – but soapy hands in the` shower are good for detecting lumps and a check in front of a mirror with hands raised above your head and then on hips can help identify skin changes.

See more online or download one of the useful apps out there.

Q: Does being overweight increase the risk of breast cancer?

A: Yes – being overweight can in fact increase your chances of breast cancer, and other types of cancer too. Fat isn’t just stuff that spills over your waistband and sends your weighing scales in the wrong direction – it is an organ of the body that produces chemical messengers (hormones), one of which is oestrogen. Oestrogen is thought to be a major part of the pathway leading to breast cancer….so it follows that the more overweight you are, the greater your risk of breast cancer. However, being overweight can also decrease the number of periods you have (which decreases the amount of oestrogen released from the ovaries). This may explain the paradox that being overweight can actually decrease the risk of breast cancer before the menopause, but increases it after the menopause when fat is a more important source of oestrogen than the ovaries.

Q: How about alcohol and smoking?

A: Yes, sorry. Along with cutting down on food, we need to address all aspects of our lifestyle if we want to reduce our risk. We know that smoking is a major risk factor for lung cancer – but it can increase the risk of many other cancers too, including breast, cervix, stomach, mouth, bladder and ovary. Too much alcohol – even just a little bit over recommended limits – has also been linked with breast cancer. Just one extra unit per day can raise the risk by around 10%.

Q: How common is breast cancer in men?

A: It’s rare. Only about 400 men a year get breast cancer – not surprising as they have very little breast tissue compared to women. The bad news is that it is more likely to have spread by the time it is picked up…probably because there is less awareness. It is more common in older men (over 60), men who have a family history of breast cancer, or men who are obese…so those man-boobs need tackling now. Gynaecomastia is enlarged breast tissue (as opposed to just fat) that can appear as a lump behind the nipple but is non-cancerous and can be removed if needed. The message is that men need to be aware of breast lumps too and check them out with a doctor straight away.

Q: Does HRT increase the risk of breast cancer?

A: Sadly, yes. But not to a huge degree and probably no more of a risk than if your periods had continued a bit longer. Which means there is a downside to trying to reduce those hot flushes and other unwelcome consequences of the menopause. HRT contains the hormone, oestrogen, and sometimes progesterone too, which can increase the risk of breast cancer. Possibly about 4 in 100 breast cancers can be linked to HRT (meaning 96 of 100 aren’t, of course), mainly those that contain both of the hormones. However, there is some evidence that HRT can protect against other diseases and can certainly make the menopause bearable for women with severe symptoms – so whether or not to use it is a discussion worth having with your doctor.

Q: Do deodorants cause breast cancer?

A: We don’t know for certain, is the short answer. Some studies have suggested that there may be an increased risk due to the use of aluminium compounds in antiperspirants. These compounds temporarily block sweat glands – but can build up in breast tissue and produce some oestrogen-like effects. As we know, oestrogen can promote breast cancer growth and so there is a possible link. In contrast, other studies have not shown any increased risk. If the risk was very high, we would know about it by now so we shouldn’t be too alarmed. However, the increasing use of chemical products on ourselves, around the home and in our wider environment is almost certainly causing some harmful effects and we should try to reduce them wherever possible.

Q: Do underwired bras cause breast cancer?

A: No! This is a myth that has been started and perpetuated by some poor scientific studies that have since been robustly proven wrong. The theory was that over-tight bras could reduce the lymph drainage from the breast and therefore cause an accumulation of toxins that could then lead to cancer. There is no proof whatsoever that this occurs. Conceivably, a wire rubbing against an already present breast lump could make you aware of it…hence the concern that the pressure may have caused it in the first place. But fear not, it’s just co-incidence, so you don’t need to rush out and burn your bra. Getting a good bra fitting is worthwhile though. Many women are wearing the wrong size and a well-fitted bra can give you an instant boost in body confidence, and take pressure off the shoulders for those with a heavier chest!

Though breast cancer is common, and may be down to bad genes, there are things that you can do to reduce your risk…or to ensure you pick it up early. Nearly all cancers can be treated – but the earlier they are detected, the greater the chance of success. Treatment options have improved significantly over the past few decades – and now almost 8 in 10 women diagnosed with breast cancer will still be alive 10 years later. So, don’t leave it purely to chance – there is a lot you can do to improve your luck!

Statistics show that two thirds of our population are currently overweight, and 1 in 5 of us is obese – particularly shocking when you think about the risks that obesity carries with it, most notably, the risk of developing type-2 diabetes, which is increased substantially as your BMI rises.

In fact, if you are overweight (BMI 26-30), you are 1 ½ times more likely to develop diabetes, and if you are obese (BMI 30+), you are 2 ½ – 5 times more likely! If you need help working out your BMI, this article could be useful. While diabetes used to be a disease more common in the middle-aged and elderly, it is now becoming increasingly common in younger adults and even children – a disturbing side-effect of our obesity crisis.

Here at VavistaLife HQ, we are firm believers that the onset of diabetes is something that CAN be prevented. In fact, reducing your body weight by about 5% and exercising regularly could reduce your risk of getting diabetes by more than 50%. With this in mind, we’ve put together a list of proactive, manageable tips to help reduce your risk of developing diabetes…

Don’t diet

Crash diets and restrictive plans just don’t work long-term – they may provide you with quick weight-loss results in the short-term, but research shows you’re likely to end up putting back on the weight you have lost, and more! Instead, think of your weight-loss journey as the chance to create a healthier, more active life. Try making small but sustainable changes in your eating habits and lifestyle, and you’ll notice you will begin to lose weight, and actually keep it off!

Don’t snack

One area to cut back on is snacks. A recent study showed that eating two larger meals a day (breakfast and lunch for example) is actually more effective in weight-control related to type-2 diabetes 
than eating six smaller meals. So instead of spreading your eating out throughout your day, try switching to two larger meals, and see what effect this has.

Simple switches to healthier options

To reduce your risk of diabetes try to cut down on carbohydrates. Especially processed ones like white flour, rice, cakes and biscuits. Instead try switching to whole grain varieties of bread, flour, rice and pasta. Swap your sugary tea and coffee for tasty herbal teas and replace fizzy drinks and fruit juices with water. Switch out beef mince in your bolognese with turkey mince for reduced calories… by simply switching your current eating habits to healthier ones, you won’t feel like you are depriving yourself of anything, and you’ll be more likely to stick to your healthy eating routine in the long run.

Keep moving as much as possible

Exercise doesn’t have to mean dragging yourself to the gym at every available opportunity. Instead, try building fitness into your everyday routine. Set yourself targets, such as using the stairs instead of the lift, or parking further away from where you need to go and walking the rest of the way. Mix this up with some more vigorous exercise, too – research shows that women with previous gestational diabetes were found to have a 47% lower risk of developing actual diabetes, by performing 150 minutes per week of moderate-intensity physical activity (or 75 minutes per week of vigorous-intensity activity).

Already have diabetes?

Don’t panic! There is still so much you can do. Stick with your recommended treatment to help to control your condition, but by losing 5 – 10% of your body weight, you can help to reduce insulin resistance and improve your condition so much that you may even be able to stop any drugs you are on (remember to speak to your physician). So, to avoid any of the complications that can come with diabetes (heart attacks, strokes, eye problems, kidney failure and other serious problems) then the time to take action is now!

Let’s face it, there’s no denying how harmful smoking is. We’ve all seen the stats showing us how smoking can lead to some pretty serious health problems, and ultimately, take years off your life. But, like with any addiction, the thought of giving up is easier than actually doing it.

We know we ought to quit, but there are always questions and concerns that stand in our way… Can I undo the damage I’ve already done? Is vaping really a healthy alternative? Will I end up putting on weight?

I’ve smoked for years… is there any point? Can I undo the damage I’ve done to my health?

While we can’t say for certain that you can reverse all of the damage from years of smoking, quitting now could certainly prevent any further damage, and even help you to get your body back to health. In fact, quitting smoking before you are 40 could mean you are 10 times less likely to have health problems than if you continue! Stopping smoking can lead to rapid improvements in breathing, heart function, fertility, mood and reduce your risk of stroke, diabetes, cancer, circulation problems and numerous other problems. So, forget about the years that you have smoked, and think about the healthy years ahead of you if you quit today.

I’ve heard that quitting smoking can lead to weight gain… is this true?

This is a common myth and one that puts a lot of people off quitting. But despite what most people think, a recent study from New Zealand has created a bit of reassurance when it comes to the correlation between quitting smoking and weight gain. The study found that people who are smokers and then stop, gain no more weight over the years than people who have never smoked. While it is true that some people may find their weight increase slightly after they stop smoking, this amount is usually small and much less harmful to health than carrying on with the nicotine.

And, even if you think that smoking is keeping your weight under control, you may be surprised to hear that your fat distribution may be affecting your health. In a previous article, we discussed the importance of waist to hip ratio as opposed to BMI in determining risk of health problems, even in someone of normal weight. Well, yet more bad news for smokers – they have been shown to have a higher waist to hip ratio than non-smokers even when they aren’t overweight. This translates to more fat stored around the middle and internal organs which we know is associated with a higher risk of diabetes, heart disease, fatty liver and more.

I know people who have successfully quit smoking by vaping…. But is vaping actually a healthy alternative to smoking?

Unfortunately not. I hate to say it, but vaping just isn’t the ‘healthy alternative’ it’s been made out to be. While it may not contain the blend of nicotine, tar, carbon monoxide and up to 4,000 other chemicals found in tobacco smoke, vaping is hardly ‘healthy’… many e-cigarettes still contain varying levels of nicotine, along with a whole host of potentially harmful chemicals. In fact, a recent study found higher levels of various toxins including the heavy metals, lead and cadmium, in the urine of vapers than non-smokers. And if that’s not enough, many e-cigarettes now come in flavours like bubblegum, candyfloss and butter pecan, making them more attractive to kids and non-smoking adults. Yes, of course you are better off smoking an e-cigarette than a standard cigarette  but you’re much better off quitting smoking altogether – your body will thank you for it in the long run.

I’ve tried to quit before and failed… Won’t I just fail again?

We all know that quitting smoking isn’t easy for many people. But it’s important not to let past experiences affect your choices now. There is so much support and help available to help you maximise your chances of success.

As our Vavista regulars know, the key to creating long-term healthy lifestyle changes is to make them as simple and manageable as possible. It’s about creating habit changes that become a part of everyday life – like these simple, practical tips we found on the NHS Quit Smoking site, designed to help make your journey to a smoke-free life as successful as possible:

9 tips to help you quit for good

1. Think positive
You might have given up before, but tell yourself that you’re really going to do it this time.

2. Make a plan to quit smoking
Make a promise, set a date and stick to it. Don’t be put off by a wedding, party or other time when you’d normally smoke.

3. Change your diet
Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So, consider changing your food choices to help reduce your smoking cravings.

4. Change your drink
The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette.

5. Identify when you crave cigarettes
A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a short walk around the block, dance or go to the bar. And think about this for five minutes: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

6. Get some quitting support
If friends or family members want to give up too, suggest to them that you give up together. Also, there are your local NHS stop smoking services and the NHS Smoking Helpline, available on 0300 123 1044 (open Monday to Friday 9am-8pm, Saturday to Sunday 11am-4pm).

7. Get moving
A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

8. Make non-smoking friends
When you’re at a party, stick with the non-smokers. “When you look at the smokers, don’t envy them,” says Louise, 52, an ex-smoker. “Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke.”

9. Make a list of reasons to quit
Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support. Ex-smoker Chris, 28, says: “I used to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that.

Want to put your health first and quit smoking for good? Then follow these tips and give yourself the best possible chance of success. You can also head over to quitnow.smokefree.nhs.uk, for a FREE Quit Smoking Pack, or visit nhs.uk/smokefree for more advice and tips on quitting.