To avoid or reduce the risk of breast cancer, key preventive measures include maintaining a healthy weight, engaging in regular physical activity, limiting or avoiding alcohol consumption, and being mindful of hormone use. Breastfeeding can also provide protective benefits. Additionally, a balanced diet focused on whole foods, limiting processed and high-fat foods, and avoiding smoking contributes to lowering risk. For women at high risk, medical options like estrogen-blocking drugs may be discussed with a healthcare provider.
Healthy Weight and Physical Activity
Maintaining a healthy weight throughout life, especially after menopause, is important as excess body fat can increase breast cancer risk. Regular moderate to vigorous exercise, such as 150-300 minutes weekly, helps control weight and reduces risk.
Limiting Alcohol and Smoking
Alcohol intake increases breast cancer risk even in small amounts; it's best to limit to no more than one drink per day or avoid alcohol entirely. Smoking has also been linked to higher breast cancer risk, so quitting smoking is recommended.
Diet and Nutrition
Eating a balanced diet rich in vegetables, fruits, whole grains, nuts, seeds, and plant-based proteins supports risk reduction. Avoid processed meats, red meats, foods high in saturated fat, trans fats, and added sugars.
Hormone Use and Breastfeeding
Limiting hormone replacement therapy after menopause and discussing risks with a doctor is advised due to increased risk associated with some hormone treatments. Breastfeeding for several months may lower breast cancer risk by reducing lifetime estrogen exposure.
Additional Considerations
- Knowing your family history on both maternal and paternal sides helps guide prevention strategies.
- For some women at high risk, preventive medications like tamoxifen may be considered under medical supervision.
These preventive steps collectively can significantly reduce the likelihood of developing breast cancer. For personalized advice, consulting with healthcare professionals is important for assessing individual risk and prevention strategies.
