10 Practical Ways to Reduce Your Risk of Breast Cancer

When it comes to breast cancer, it's easy to feel like some things are out of your hands—like family history—but the good news is, there are plenty of ways you can take control and lower your risk. From small daily habits to bigger lifestyle choices, these practical tips can help you stay proactive about your breast health.

Here are 10 practical ways to start lowering your breast cancer risk today.

1. Limit Alcohol Intake
   Limiting alcohol to no more than one drink per day can significantly reduce your risk. Research shows that the more alcohol you drink, the greater your risk of developing breast cancer.

    

2. Maintain a Healthy Weight
   Especially after menopause, maintaining a healthy weight is key. After menopause, fat tissue becomes the main source of estrogen, and higher estrogen levels are associated with an increased risk of breast cancer.

    

3. Stay Active
   Physical activity is a powerful tool in cancer prevention. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week to lower your risk.

    

4. Limit Sitting Time
   Even if you exercise regularly, sitting for long periods can increase the likelihood of developing breast cancer. If you do sit during work, take breaks to stand and move throughout the day.

    

5. Discuss Hormonal Birth Control
   Hormonal birth control can slightly increase breast cancer risk. Discuss the risks and benefits of birth control options with your healthcare provider.

    

6. Discuss Hormone Replacement Therapy (HRT)
   Long-term use of hormone replacement therapy (HRT) has been shown to increase breast cancer risk. However, if you need HRT to manage symptoms, talk to your doctor about finding the lowest effective dose or exploring alternative options.

    

7. Eat a Healthy Diet
   Eating a low-fat diet rich in fruits and vegetables while limiting red and processed meat is another way to protect yourself. Good nutrition can play a role in reducing your overall cancer risk.

    

8. Quit Smoking
   Smoking is a known risk factor for many cancers, including breast cancer. Quitting smoking and avoiding secondhand smoke can significantly lower your risk.

    

9. Manage Night Shift Work
   Some studies suggest that women who work night shifts are at higher risk of developing breast cancer. If reducing night shifts isn't an option, focus on maintaining healthy habits like keeping a sleep routine, engaging in regular exercise, and eating a balanced diet to help mitigate the risks.

    

10. Talk to Your Doctor About Your Risk
    If you have a family history of breast cancer, you may need additional measures to lower your risk. Make sure you’re having open conversations with your healthcare providers about your individual risk factors.

Posted October 18, 2024