Can Losing Weight Reduce The Risk Of Breast Cancer After Menopause?
Breast cancer has now become the most common cancer among Indian women, rising from fourth place in the 1990s to the first place today. The most commonly affected age group is between 40 and 70 years, which is why screening mammography is recommended starting at age 40.
Mounting scientific evidence suggests that postmenopausal women who lose weight may significantly reduce their risk of breast cancer, offering a powerful preventive strategy through lifestyle modification.
Dr. Namrata Singal Sawant, Director and Senior Breast & Women's Imaging Consultant Radiologist, Vcare Imaging Diagnostic Center, Mumbai, shares all you need to know:
Key Research Findings
Women's Health Initiative Observational Study: Women who lost at least 5% of their body weight during the follow-up period had a lower risk of invasive breast cancer compared to those whose weight remained stable, according to the National Cancer Institute.
Comprehensive Research Evidence: Major studies published in Cancer journal confirm that postmenopausal women who lose weight have a lower risk of breast cancer than those with stable weight.
Adult Weight Change Studies: Research published in JAMA found that weight loss after menopause is associated with a decreased risk of breast cancer.
Biological Mechanisms Behind Protection
Reduced Estrogen Production: After menopause, fat tissue becomes the primary source of estrogen. Weight loss decreases fat tissue, resulting in lower circulating estrogen levels, which can reduce hormone-sensitive breast cancer risk.
Decreased Inflammation: Obesity leads to chronic inflammation, which may promote cancer development. Weight loss helps reduce inflammatory markers.
Improved Insulin Sensitivity: Excess weight contributes to insulin resistance. Weight loss improves insulin function, creating a less favorable environment for cancer growth.
Hormonal Balance Restoration: Weight loss also normalizes hormones beyond estrogen, such as leptin and adiponectin, both of which influence cancer risk.
Optimal Weight Loss Targets
Maximum Benefit: Losing 10–15% of body weight provides the greatest protective effect against breast cancer.
Modest Benefit: Even a 5–10% reduction in body weight can significantly lower risk.
Maintenance is Key: Sustaining weight loss over time is essential for continued risk reduction.
Safe and Effective Approaches
Diet: Your First Line of Defense
Foods to Include:
Cruciferous vegetables (e.g., broccoli, cauliflower)
A balanced, diverse diet
Fatty fish rich in omega-3 fatty acids
Colorful, antioxidant-rich fruits
Fiber-rich whole grains (especially millets)
Foods to Limit:
Processed meats
Refined sugars
Ultra-processed foods
Regular Physical Activity
Regular exercise can reduce breast cancer risk by 10–20% compared to a sedentary lifestyle.
Combine cardio with strength training
Choose enjoyable activities for sustainability
Gradual Approach
Target a weight loss of 1–2 pounds (0.5–1 kg) per week for lasting results
Avoid crash diets, which often lead to weight regain and health issues
Professional Guidance is Recommended
Individual Assessment: Consult healthcare providers to assess personal risk factors and create a tailored plan.
Medical Monitoring: Regular check-ups help track progress and maintain safety.
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Comprehensive Approach: Underlying health conditions can be managed more effectively with medical supervision.
In conclusion, for postmenopausal women, maintaining a healthy weight through sustainable lifestyle changes is one of the most effective and accessible strategies for reducing breast cancer risk.
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First Published:
July 27, 2025, 07:22 IST
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