How do I prevent breast cancer?

While it is not possible to completely eliminate the risk of breast cancer, there are several lifestyle changes and preventive measures that can help reduce your risk. Here are some key strategies:

Maintain a Healthy Weight

Being overweight, especially after menopause, increases the risk of breast cancer. This is because fat tissue produces estrogen, and higher estrogen levels are associated with an increased risk of breast cancer135.

Limit Alcohol Intake

Reducing or avoiding alcohol consumption can significantly lower your risk. Even moderate alcohol consumption is linked to an increased risk of breast cancer. If you do drink, limit it to no more than one drink per day or three to five servings per week124.

Stay Physically Active

Regular physical activity is crucial. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week. This can include recreational exercise, chores, or a physically active job. Strength training and stretching can also be beneficial123.

Eat a Healthy Diet

Focus on a plant-based diet rich in whole grains, vegetables, fruits, and beans. Include brightly colored or strongly flavored vegetables and fruits, and limit red and processed meats, sugary drinks, and processed foods high in fat and starch235.

Limit Sitting Time

Even if you exercise regularly, prolonged sitting can increase the risk of breast cancer. Take breaks to stand and move throughout the day1.

Manage Hormonal Factors

Discuss the risks and benefits of hormonal birth control and hormone replacement therapy (HRT) with your healthcare provider, as these can slightly increase breast cancer risk145.

Quit Smoking

While the direct link between smoking and breast cancer is not as clear as with other cancers, quitting smoking is beneficial for overall health and reduces the risk of other cancers12.

Breastfeed

Breastfeeding for at least one year is associated with a decreased risk of breast cancer, particularly if you have children at a younger age234.

Manage Stress

Although there is no proven link between stress and breast cancer, reducing stress through deep breathing, meditation, regular exercise, and taking breaks from stressful activities can benefit overall health2.

Consider Medications for High-Risk Individuals

For women at high risk, medications such as Tamoxifen and Raloxifene can dramatically reduce the risk of hormone-receptor-positive breast cancer, though they come with side effects5.

Genetic and Family History Considerations

If you have a family history of breast cancer, discuss your individual risk factors with your healthcare provider. This may include genetic testing and tailored screening and surveillance programs145.

By incorporating these lifestyle changes and preventive measures, you can significantly reduce your risk of developing breast cancer. However, it is important to remember that even with these precautions, there is no guarantee against developing the disease. Regular health check-ups and screenings remain crucial.