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Woman Health Cancer

How to Reduce Your Risk of Breast Cancer

While some risk factors for breast cancer, such as age and genetics, cannot be changed, adopting certain lifestyle habits and medical strategies can significantly reduce your risk. Research suggests that approximately 50% to 70% of breast cancers may be preventable through modifiable behaviors. Key Lifestyle Changes Maintain a Healthy Weight: Being overweight or obese, especially after menopause, increases risk because fat tissue becomes the primary source of estrogen, which can fuel certain breast cancers. Stay Physically Active: Aim for at least 150–300 minutes of moderate-intensity exercise (like brisk walking) or 75–150 minutes of vigorous activity (like running) each week. Regular activity helps regulate hormones and boost immune function. Limit Alcohol Consumption: Alcohol increases risk by raising estrogen levels and damaging DNA. It is safest to avoid alcohol entirely, but if you do drink, limit intake to no more than one drink per day. Eat a Nutrient-Rich Diet: Focus on a plant-forward diet, such as the Mediterranean diet, which is high in fruits, vegetables, whole grains, and healthy fats while being low in red and processed meats. Quit Smoking: Smoking is linked to an increased risk of breast cancer, particularly in premenopausal women. Breastfeed if Possible: Breastfeeding for a total of one year or more (combined across all children) provides a protective effect by reducing lifetime estrogen exposure.