Breast cancer remains one of the most common cancers affecting women worldwide. While some risk factors such as age and genetics cannot be changed, several lifestyle choices can significantly lower your risk. Awareness, regular screenings, and healthy habits are key steps toward prevention.
Here are some scientifically proven ways to help reduce your breast cancer risk:
1. Do Not Smoke
Smoking is not only harmful to your lungs and heart but also increases the risk of several cancers, including breast cancer. Studies show that women who start smoking early or smoke for a long duration have a higher risk. Quitting smoking benefits your overall health and lowers cancer risk over time.
2. Control Your Weight
Being overweight, especially after menopause, is a major risk factor for breast cancer. Excess body fat increases estrogen levels, which can promote the growth of certain breast cancers. Maintaining a healthy weight through balanced nutrition and regular exercise is one of the most effective prevention strategies.
3. Avoid Alcohol
Even small amounts of alcohol can increase breast cancer risk. Alcohol raises estrogen levels in the blood and can damage DNA in cells. It’s best to limit alcohol intake as much as possible or avoid it altogether to reduce your risk.
4. Avoid Unnecessary Radiation Exposure
Frequent exposure to medical imaging such as CT scans or X-rays can slightly increase the risk of breast cancer. Always discuss with your doctor whether such imaging tests are necessary and opt for safer alternatives whenever possible.
5. Be Physically Active
Regular physical activity helps regulate hormones and maintain a healthy weight, both of which play a role in reducing breast cancer risk. Aim for at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous activity (like running or cycling) each week.
6. Breastfeed If Possible
Breastfeeding has many benefits for both mother and baby — including lowering the mother’s risk of breast cancer. The longer you breastfeed, the greater the protective effect. It helps regulate hormones and delays the return of menstrual cycles, reducing lifetime exposure to estrogen.
Taking Control of Your Health
Making small lifestyle changes can make a big difference in protecting your long-term health. Along with these preventive steps, regular breast self-exams and screenings such as mammograms are essential for early detection, when treatment is most effective.