Breast Cancer Awareness Month 2024: Ditch Alcohol To Reduce Your Risk
KEEPING BREAST CANCER AWARENESS TOP OF MIND: ALCOHOL, MENOPAUSE & WOMEN’S HEALTH
October is Breast Cancer Awareness Month, but is one month of awareness really enough?
While October shines a spotlight on breast cancer, it’s important to keep the conversation going year-round. In this blog, I explore some key factors that can contribute to breast cancer and share practical ways you and your loved ones can embrace prevention in your daily lives.
Together, we can take steps toward a healthier, brighter future. 🙌
There’s no ‘one’ cause for developing breast cancer. Rather, as for many other types of cancers and diseases, the risks are a combination of factors, with the highest factors being a woman and getting older.
Breast cancer continues to affect far too many women, both in the United States and globally. Sadly, the rates continue to rise, with the American Cancer Society reporting that:
‘Breast cancer is the most common cancer in women in the United States, except for skin cancers. It accounts for about 30% (or 1 in 3) of all new female cancers each year.’ (American Cancer Society)
In fact, 1 in 8 women will be diagnosed with breast cancer in their lifetime.
Alcohol and Breast Cancer: What You Need to Know
The conversation around breast cancer prevention has evolved with more research linking lifestyle factors, especially alcohol consumption, to an increased risk of developing breast cancer. Recent studies show that alcohol is a significant risk factor for breast cancer, and the more we know, the better prepared we can be to make informed decisions for ourselves and our loved ones.
According to the World Health Organization (WHO), alcohol is one of the largest contributors to breast cancer globally. Studies show that women who consume three alcoholic drinks per week have a 15% higher risk of developing breast cancer compared to women who don’t drink, and every additional drink boosts that risk by 10%. This is true regardless of whether you’re drinking wine, beer, or spirits—there is no “safer” type of alcohol.
3 Common Alcohol and Breast Cancer Myths
In April 2024, the Breast Cancer Research Foundation published an article, ‘The Alcohol and Breast Cancer Connection,’ and shared some common ‘myths’ surrounding alcohol and breast cancer and the facts.
Let's clear up three of the most common myths:
Myth 1: Having one drink a day is healthy.
Fact: While alcohol was once believed to benefit heart health, recent studies debunk this idea. Not only does moderate drinking fail to protect the heart, but it also increases the risk of cardiovascular disease and breast cancer.
Myth 2: Red wine helps prevent cancer.
Fact: Older research suggested that antioxidants in red wine, like resveratrol, may lower cancer risk, these findings have been largely overgeneralized. While Resveratrol may have anti-cancer properties, you can get these nutrients from healthier sources like blueberries and grapes, without the cancer risk of consuming alcohol.
Myth 3: The type of alcohol matters for breast cancer risk.
Fact: There is no “safer” alcohol when it comes to breast cancer risk. Whether it’s wine, beer, or spirits, all alcohol contains ethanol, which increases the likelihood of developing breast cancer. The quality or price of the drink doesn’t matter—any alcohol increases your risk.
Understanding these facts is crucial for making informed choices about your health.
When it comes to alcohol and breast cancer, the safest option is to eliminate your consumption.
Research on Alcohol’s Link to Breast Cancer
Extensive research highlights alcohol’s role in increasing breast cancer risk. According to the National Library of Medicine, just 1-2 drinks per day can raise the risk by 30-50% due to how alcohol elevates estrogen levels, a key factor in hormone-sensitive cancers like breast cancer.
Additionally, alcohol can affect genes like BRCA1, which are involved in tumor suppression. This can lead to increased cell growth and higher chances of genetic mutations, further elevating cancer risk.
Lifestyle Choices That Can Help Reduce Your Risk of Breast Cancer
While some risk factors, like being a woman or getting older, are beyond our control, others—like alcohol consumption—are within our power to change. Choosing a healthier lifestyle can help reduce your risk of developing breast cancer while also boosting your overall well-being.
Here are some ways to lower your risk:
Eliminate alcohol: Removing alcohol is one of the most effective ways to lower your breast cancer risk.
Stay active: Regular exercise helps maintain a healthy weight and reduces cancer risk.
Maintain a healthy weight: Obesity, particularly after menopause, is linked to higher breast cancer risk.
Live smoke-free: Smoking increases the risk of several cancers, including breast cancer.
Consider HRT during menopause: Some synthetic forms of hormone replacement therapy (HRT) may increase the risk of breast cancer. However, systemic hormone therapy has been proven to be a valuable preventative treatment for women’s overall health. Research shows that HRT, especially bioidentical hormone therapies, offers clear benefits for a woman’s heart, bones, sexual function, uterus, and breasts. (The Great Menopause Myth Ch 11)
Dr. Liz O’Riordan’s Powerful Message
Breast cancer surgeon and three-time survivor Dr. Liz O’Riordan frequently emphasizes the strong link between alcohol and breast cancer. She encourages women to avoid self-blame for past habits and instead focus on making healthier choices going forward.
As she puts it:
“It’s scary how many cancers are attributable to alcohol and obesity. We need to get better at having these difficult conversations—not blaming ourselves for what we did in the past, but using the information we now have to change our lifestyles going forward.”
Her message is empowering: instead of feeling guilty about past habits, we can focus on making healthier choices moving forward.
The Power of Prevention: Taking Control of Your Health
The evidence is clear: alcohol is a major contributor to breast cancer risk. Eliminating alcohol from your life is one of the most powerful steps you can take toward prevention. As women, our bodies are sensitive to hormonal changes, especially during menopause, cutting alcohol is key to lowering your cancer risk.
According to the World Health Organization, no level of alcohol consumption is safe when it comes to cancer risk. Every drink raises your risk, so choosing alcohol-free alternatives is an easy way to protect your health.
The 2018 Lancet Journal article No Level of Alcohol Consumption Improves Health states:
‘It is clear and unambiguous that… alcohol is a colossal global health issue’ and ‘the level of consumption that minimises an individual's risk is 0g of ethanol per week.’
Consider replacing alcohol with NA choices - Enjoy life without the hangover or health problems. 💖
Taking Action for a Healthier Future
While the link between alcohol and breast cancer is daunting, it’s also empowering because it gives you the power to make a change. By choosing to eliminate alcohol, stay physically active, and maintain a healthy weight, you’re taking control of your health and lowering your risk of cancer.
If breast cancer runs in your family, these lifestyle choices are even more important.
Book Recommendation: The Great Menopause Myth
As part of my journey in understanding health risks and optimizing wellness, especially for women, I came across an incredibly insightful resource that I highly recommend: The Great Menopause Myth by Kristin Johnson and Maria Claps of Wise and Well. This book is an essential guide for women navigating menopause and the health challenges that come with it.
More than just the end of fertility, menopause can significantly impact a woman’s overall health. Hormonal shifts during this time affect everything from body composition and immune system function to the risk of developing chronic health conditions such as cancer, diabetes, heart disease, dementia, and osteoporosis. In fact, it's a time when understanding your health is critical to reducing risks and staying well—especially with breast cancer prevention in mind.
I had the opportunity to meet the authors of The Great Menopause Myth over Zoom during a guest speaker session in Jolene’s GAD Master Coaches group in September 2024. After pre-ordering the book, I joined a 4-week live book club where we explored different sections of the book and had our questions answered. The experience was incredibly insightful!
If you or someone you know is going through menopause, or if you're simply curious about how hormonal changes can affect overall health and cancer risk, I cannot recommend this book enough. You can find The Great Menopause Myth here. It’s an invaluable tool for taking control of your health and reducing breast cancer risk.
Resources and Support
If you or someone you know is currently dealing with breast cancer and needs emotional support or counseling, reach out to some of these amazing organizations for help:
I also highly recommend following Dr. Liz O’Riordan, who shares invaluable information about breast cancer prevention and survivorship. You can find her on Instagram at @oriordanliz or visit her website liz.oriordan.co.uk.
Final Thoughts: Taking Action for a Healthier Future
If you’re interested in embracing an alcohol-free lifestyle, I’m here to help! As a Health Coach and Gray Area Drinking Coach, it would be my honor to support you on your journey to better health.
Let’s make this Breast Cancer Awareness Month the start of lasting change!
Book your Free Call with me here:
By addressing these topics head-on, we can empower ourselves and each other to live healthier, longer, and cancer-free lives. 💖
Remember, this is a judgment-free zone… sunsets 🌅 are the new happy hour, and I’m rooting for you! 🙌
Kristin 🫶
How I Can Help You 🌅
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In my ongoing commitment to supporting not only those facing substance misuse challenges, but also the loved ones standing by their side, I’m excited to provide a FREE Resources page on my website.
This page is filled with valuable information, recommended books, and services designed specifically for friends and family of individuals struggling with substance use. My hope is to provide you with the tools, understanding, and support you need during such a challenging time, all in one accessible place.
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If you want to explore an alcohol-free life or would like to improve your health, it would be my greatest pleasure to help you on your journey.
I have two different coaching options:
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Are you experiencing sickness, fatigue, depression, pain or weight issues?
If so, then your body isn’t working as it should.
There are many reasons for these health issues, and sometimes working with a Health Coach can help.
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It’s challenging to change your drinking habits - especially when they’ve crept up and have been happening for a long time.
That’s where I can help you. I work holistically, focusing on your gut health, neurotransmitters, and dysregulated nervous system to calm, soothe, and get everything back in balance. I teach you coping mechanisms to deal with cravings and give you all the tools you need to live an alcohol-free life.
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Remember…
EVERY DAY IS A GOOD DAY TO BE ALCOHOL-FREE, and SUNSETS ARE THE NEW HAPPY HOUR! 🌅
Kristin ❤️ x
