Decrease the Risk of Breast Cancer by Increasing Vitamin D Absorption

Written By: Kelsey Coates- Poole

She| Her| Hers

Department of Nursing and Allied Health

Howard University, Dietetics Student, Class of 2023

Low vitamin D levels in Black and Hispanic women are more likely than those with acceptable levels to be diagnosed with breast cancer. Vitamin D has been associated with a reduced risk of breast cancer in women who identify as Black/ African American or Hispanic/ Latina, according to research. Vitamin D has been shown to prevent cancer cell proliferation, aid in infection management, and decrease inflammation. Vitamin D is fortified in some meals, although it is found in very few foods naturally.

Supplements, for most people, are the most effective approach to obtaining an appropriate level of vitamin D. The presence of ultraviolet B (UVB) radiation from the sun also makes the forms of vitamin D found in supplements. Because melanin, the pigment that gives skin its color, acts as a natural sunscreen, limiting vitamin D absorption as well as the destructive effects of sunlight on the skin, people with darker skin have lower blood levels of vitamin D.

The quantity of vitamin D that the sun can absorb varies significantly. The quantity of vitamin D absorbed by the body is affected by a number of variables, including the use of sunscreen, wearing clothing that completely covers the skin, seasonal changes when UVB radiation is less, and darker skin tones.

The length and intensity of skin exposure is determined by your skin type as well as environmental factors such as the ultraviolet (UV) index. Between 10:30 a.m. and mid-day, under adequate UVB light with a UV index of 3 or higher is the best time to absorb vitamin D. Approximately 50 to 75 percent of your skin must be exposed for adequate exposure. Unfortunately, catching the sun's rays through a window will not improve vitamin D absorption since glass windows completely block UVB-rays.

Breast self-examination, or evaluating your breasts on your own on a regular basis, is incredibly helpful to identify early indications of breast cancer, which increases your chances of survival. Begin your self-examination by standing in front of the mirror with your shoulders straight and your arms on your hips, staring at your breasts. Any obvious distortion or swelling, such as inverted nipples, dimpling, puckering, bulging, redness, rashes, or swelling, should be looked for.

Raise your arms and look for any discharge or fluid coming out of your nipples after evaluating the physical appearance of your breast. Then, while lying down, feel your breasts. Keep your fingers flat and together while applying a firm, smooth touch to the first finger pads of your hand. Make a quarter-sized circular motion with your hands. Finally, while standing or sitting, feel your breasts. Many women prefer to do this procedure while their skin is still wet and slick in the shower. Using the same hand movements as the previous phase, cover your whole breasts. Don't worry if you discover any abnormalities while completing your self-evaluation; alternatively, call your doctor and advise them of any new or concerning changes.

References:

Breast self-exam (BSE). (n.d.). Retrieved May 4, 2022, from https://www.breastcancer.org/screening-testing/breast-self-exam-bse

Brown, E. (2018, December 17). How much skin needs to be exposed for vitamin D? Healthy Eating | SF Gate. Retrieved May 4, 2022, from https://healthyeating.sfgate.com/much-skin-needs-exposed-vitamin-d-8162.html

A program of The American Society of Breast Surgeons Foundation. “Breast Self Examination (BSE).” Breast360.Org | The American Society of Breast Surgeons Foundation, https://breast360.org/topic/2015/02/03/breast-self-examination-bse/.