We can all agree that finding ways to reduce our risk of breast cancer is a win. And it may be easier than you think! Small, consistent changes can add up to big health benefits over time. Read on for evidence-based actions you can take to reduce your risk of breast cancer. No fear mongering or unproven detoxes here!
Cut back or quit: Smoking and alcohol are major and undeniable risk factors. The less you have, the lower your risk.
Move your body: Just 30 minutes, 5 times a week has proven benefits, but any increase from no exercise is helpful. No specific exercises are better than others, so choose something that you enjoy and that’s easy to fit into your routine.
Fuel your body: Increasing fiber and plant-based eating can help reduce your risk. Newer research also says avoiding ultra-processed foods may also help.
Stress reduction: Lowering stress in ways you enjoy can reduce cancer risk. Chronic stress may impact our immune systems and cause harmful inflammation.
Sleep: Getting enough sleep makes you feel good and helps to lower breast cancer risk. Research is exploring whether hormones like melatonin play a role in why sleep is so important.
Breastfeeding: Every year of lifetime breastfeeding reduces breast cancer risk by about 4 percent.
Hormone use: There are risks and benefits to birth control and hormone use, both before and after menopause. Talk to your provider about breast cancer risks to decide if it’s right for you.
Weight after menopause: Obesity after menopause can be a breast cancer risk, so finding ways to move your body, focus on nutrition, and consider appropriate medical weight loss treatment might help lower your risk.
No matter how much you’ve focused on reducing your breast cancer risk, screening is still an essential tool. Starting at age 25, it’s important to work with your provider to assess your breast cancer risk every year. This helps to determine when to start mammograms and other imaging, like ultrasound or MRI. Catching cancer early is so important, so put this conversation and screening at the top of your list!
Reviewed by the Ovia Health Clinical Team
Sources
- Tiantian J et al, Association of Healthy Diet and Physical Activity With Breast Cancer: Lifestyle Interventions and Oncology EducationFront. Public Health, 22 March 2022
- Sec. Public Health Education and Promotion, Volume 10 – 2022 | https://doi.org/10.3389/fpubh.2022.797794
- World Health Organization, Fact sheet: Preventing Cancer, https://www.who.int/activities/preventing-cancer
- American Academy of Breast Surgeons, 2019 Position Statement on Screening Mammography https://www.breastsurgeons.org/docs/statements/asbrs-screening-mammography.pdf
- Obeagu EI, Obeagu GU. Breastfeeding’s protective role in alleviating breast cancer burden: a comprehensive review. Ann Med Surg (Lond). 2024 Mar 5;86(5):2805-2811. doi: 10.1097/MS9.0000000000001914. PMID: 38694322; PMCID: PMC11060284.
