Breast Cancer: How To Reduce Your Risk
If you’re worried about breast cancer, you might be wondering how to reduce your risk. While some factors like family history can’t be changed, lifestyle adjustments can help lower your chances.
Research indicates that lifestyle changes can decrease the risk of breast cancer, even for those at higher risk. Here’s what you can do:
Limit Alcohol Consumption
It’s best to avoid alcohol, but if you do drink, keep it moderate. More alcohol consumption increases breast cancer risk. Women should generally have no more than one drink per day (e.g., 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits).
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Maintain a Healthy Weight
Check with your healthcare provider to determine if your weight is healthy. If needed, work on losing weight through portion control, reducing calorie intake, and gradually increasing exercise.
Stay Active
Physical activity helps maintain a healthy weight, which lowers breast cancer risk. Aim for at least 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic exercise. Strength training should be done at least twice a week.
Consider Breastfeeding
If you have a baby, breastfeeding may reduce your risk of breast cancer. The longer you breastfeed, the greater the protective effect.
Limit Hormone Therapy
Combination hormone therapy (estrogen and progestin) after menopause can increase breast cancer risk. Discuss alternatives and, if needed, use the lowest effective dose for the shortest duration.
Quit Smoking
Smoking and exposure to secondhand smoke may raise breast cancer risk. Seek support from your healthcare provider to quit smoking if needed.
These lifestyle changes can contribute significantly to reducing your risk of breast cancer. It’s important to discuss any concerns or questions with your healthcare team to develop a personalized plan for prevention.
