The Surprising Drink to Avoid to Reduce Your Risk of Breast Cancer

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Alcohol is linked to an increased risk of breast cancer, regardless of whether you drink wine, beer or liquor.

• Breast cancer risk increases with alcohol intake, and even light drinking may raise risk.

• Drinking less alcohol, staying active and maintaining a healthy weight can help lower breast cancer risk.

A glass of wine with dinner has a reputation as the grown-up, almost healthy way to unwind. Maybe you’ve heard it’s good for your heart or that red wine is loaded with antioxidants., But when it comes to breast cancer risk, wine has a less appealing side: the alcohol it contains is linked to an increased risk of the disease.

“Alcohol consumption is linked to an increased risk of several cancers, including breast cancer,” shares Amanda Roll, M.S., RDN. And wine is no exception.

One glass won’t seal your fate. Still, the research linking alcohol to breast cancer has become hard to ignore, and wine isn’t exempt. Here’s what the evidence actually shows, plus easy swaps and habits that can help.

How Wine Affects Your Breast Cancer Risk

Wine isn’t uniquely risky compared with beer or liquor. The concern is the alcohol it contains and how easy it is to overlook. Here are the main ways wine can affect your risk.

Its Alcohol Content

You don’t have to drink heavily for wine to matter. According to the National Cancer Institute’s alcohol and cancer fact sheet, women who have just one drink per day have a higher breast cancer risk than those who have less than one drink per week. Keep in mind that one standard drink of wine is a 5-ounce pour, which is often smaller than what ends up in your glass.

Research suggests that even low levels of alcohol consumption are associated with an increased risk of breast cancer, and the risk tends to rise as alcohol intake increases. These findings reflect patterns observed across populations, not predictions of any one person’s individual risk. Even so, the trend is consistent. Risk climbs as drinking increases, and the U.S. Surgeon General’s Advisory notes that for breast cancer, the increase may start at around one drink or less per day.

Its Effect on Estrogen Levels

Alcohol can temporarily raise levels of estradiol, a form of estrogen, in women. Estradiol is a hormone that helps regulate your menstrual cycle and other reproductive functions. Researchers think shifts in hormones like this may be one reason alcohol is linked to breast cancer risk. Research suggests that hormonal changes may be an important potential pathway, however the mechanisms involved are still being investigated.

It Breaks Down into a Compound That Can Damage DNA

“The body breaks alcohol down into acetaldehyde, a compound that damages DNA and gets in the way of the cell’s repair work,” says Jessica Clancy-Strawn, M.A., RDN, LD. When that damage isn’t fixed, errors can build up over time and cause cells to begin dividing uncontrollably, which can lead to cancer.

Its Supposed Health Benefits Can Hide the Risk

Wine’s wholesome image may be its sneakiest effect. The Surgeon General’s advisory states that the link between alcohol and cancer holds regardless of drink type, whether wine, beer or spirits. And while resveratrol in red wine has drawn plenty of attention, the National Cancer Institute notes that an analysis found no difference in overall cancer risk between red and white wine drinkers.

Drinks That May Reduce Your Breast Cancer Risk

No drink has been proven to prevent breast cancer. The biggest benefit of any alternative is likely what it replaces. If swapping your usual glass of wine for one of these helps you drink less alcohol, that’s a win.

• Water and sparkling water: These are the simplest swaps. Add citrus, cucumber or berries if you miss the ritual of a flavorful evening drink.

• Coffee: Some studies have linked coffee to a slightly lower breast cancer risk, especially after menopause. The evidence isn’t strong enough to call it protective, but coffee generally isn’t considered a breast cancer risk factor.

• Soy milk: “Soy contains isoflavones, a type of phytoestrogen that interacts with estrogen receptors in the body differently than the estrogen produced naturally by the body. Current evidence does not suggest that eating soy foods increases breast cancer risk, and some studies have linked soy consumption to a lower risk,” shares Roll.

• Low-sugar mocktails or nonalcoholic wine: These can help you keep social routines without the alcohol. Check labels, since some contain a lot of added sugar and many nonalcoholic wines still have trace amounts of alcohol.

Other Strategies for Lowering Your Breast Cancer Risk

Some risk factors, like age and family history, are out of your control. Others aren’t. These habits, which come up repeatedly in mainstream cancer prevention guidance, can help:

• Aim for a healthy weight: Carrying extra weight, especially after menopause, is linked to a higher risk of breast cancer. Small, steady changes to how you eat and move can help you reach and keep a weight that’s healthy for you.

• Move your body regularly: Being physically active is one of the habits that may lower your chance of getting breast cancer. Brisk walks, bike rides or dancing in your kitchen all count. Pick something you enjoy so it’s easier to stick with.

• Skip smoking: The American Cancer Society lists avoiding smoking as a step everyone can take to help lower breast cancer risk. If you smoke, quitting also brings plenty of other health benefits, and your doctor can help you find support.

• Fill your plate with produce: Some studies suggest that eating plenty of vegetables, fruit and calcium-rich dairy while cutting back on red and processed meats may help lower the risk of some types of breast cancer. The research is still unfolding, but this way of eating has many other health benefits, including a lower risk of some other cancers.

Our Expert Take

Wine’s reputation as a healthier drink doesn’t hold up when it comes to breast cancer. The alcohol in wine is linked to higher risk, and that risk can start rising at about one drink a day or less.

You don’t need to panic over an occasional glass. But if lowering your breast cancer risk is a priority, drinking less is better than drinking more. If you want to limit your wine intake, Clancy-Strawn shares three steps. “Decide ahead of time which days you’ll drink, and keep most days alcohol-free. Pour one, with a meal, and make it something you’ll enjoy slowly. Then give yourself a replacement that still feels like a treat,” she shares.

Read the original article on EatingWell