According to the National Cancer Institute, ovarian cancer is the fourth most common cancer in women and the leading cause of death from cancer of the female reproductive tract. Risk factors for ovarian cancer are relatively unknown, though having a mother or sister with ovarian cancer is associated with a higher risk of developing the disease. Factors that may reduce your risk of ovarian cancer include pregnancy, oral contraceptive use, tubal ligation, which are not options for every woman. One of the most important things all women can do to reduce their risk is to maintain a healthy weight through diet and exercise.
Body Mass Index
Body mass index (BMI)--the ratio of weight in kilograms to height in meters squared--is a risk factor for ovarian cancer. The Amercian Cancer Society found that women who have a BMI greater than 30 kg/m2 have a higher risk of ovarian cancer than women with a BMI less than 25 kg/m2. Physical activity should be incorporated into any weight loss or weight maintenance program. Not only is physical activity important for reaching and maintaining a healthy weight, but it also is associated with a reduced risk of ovarian cancer, independent of the effect of weight loss.
Recreational Physical Activity
A meta-analysis of 12 studies on ovarian cancer and recreational physical activity, published in the scientific journal "Cancer Epidemiology, Biomarkers and Prevention," found that women who had the highest activity levels had a 20 to 30 percent reduction in risk of ovarian cancer. This included both vigorous activity such as running or swimming and moderate activity such as brisk walking. While the exact amount of physical activity required to receive this benefit is unclear, this study found evidence that a sedentary lifestyle may increase risk of ovarian cancer.
Physical Activity Recommendations and Resources
The U.S. Department of Agriculture recommends that adults should be physically active at least 30 minutes per day on most days of the week. The Weight-control Information Network, hosted by the National Institute of Diabetes and Digestive Kidney Disorders, is a valuable resource for how to stay active. Its website provides additional information specifically geared to individuals who are overweight or obese.
Tips for Getting Started
The best way to get motivated to exercise is to address head-on the thoughts and lifestyle choices that get in the way of you being physically active. Start exercising slowly, have realistic expectations and reward yourself when you meet your goals. Exercising with another person also is good for motivation and can make the activity more fun. Most important, do an activity you like and can incorporate into your daily routine.
Physical Activity for Health
Increasing your level of physical activity is a way to reduce not only your risk of ovarian cancer, but also your risk of developing other chronic diseases, such as cardiovascular disease, diabetes and other types of cancer.
References
- National Cancer Institute: Ovarian Cancer Prevention
- Weight-control Information Network: Active at Any Size
- U.S. Department of Agriculture: Physical Activity
- "Cancer Epidemiology Biomarkers and Prevention"; Recreational Physical Activity and Epithelial Ovarian Cancer: A Case-Control Study, Systematic Review, and Meta-analysis; Catherine M. Olsen, et al; August 2007
- American Cancer Society: What Are the Risk Factors for Ovarian Cancer?
