Breast cancer is a serious concern for many women, and with good reason. It’s the most common form of cancer in women worldwide, with over 2 million new cases diagnosed in 2018 alone. While there is no guaranteed way to prevent breast cancer, there are several things you can do to reduce your risk. In this article, we’ll explore five surprising ways to lower your risk of breast cancer, and each one is backed by scientific research.

Understanding Breast Cancer

Breast cancer occurs when abnormal cells in the breast tissue grow and divide uncontrollably. These cells can form tumors that may spread to other parts of the body if left untreated. Breast cancer can affect both men and women, but it’s more common in women. The risk of developing breast cancer increases with age, and other risk factors include a family history of the disease, certain gene mutations, exposure to radiation, and hormonal factors like early menstruation or late menopause.

Risk Factors for Breast Cancer

While some risk factors for breast cancer, like age and genetics, can’t be changed, there are several lifestyle factors that can influence your risk. These include:

• Weight: Being overweight or obese increases the risk of breast cancer, especially after menopause.
• Alcohol consumption: Drinking alcohol regularly, even in moderation, can increase the risk of breast cancer.
• Physical inactivity: Lack of regular physical activity can increase the risk of breast cancer, particularly in postmenopausal women.
• Breastfeeding: Women who breastfeed for longer periods have a lower risk of breast cancer.
• Diet: A diet high in fruits, vegetables, and whole grains and low in processed foods and red meat may lower the risk of breast cancer.

Surprising Ways to Reduce Your Risk of Breast Cancer

Maintaining a Healthy Weight

Maintaining a healthy weight is one of the best things you can do to lower your risk of breast cancer. Studies have shown that women who are overweight or obese have a higher risk of breast cancer than women who maintain a healthy weight. This is because fat cells produce estrogen, which can stimulate the growth of breast cancer cells. Losing weight, even a small amount, can help reduce your risk of breast cancer.

To maintain a healthy weight, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods and sugary drinks, which can contribute to weight gain. Regular exercise is also important for maintaining a healthy weight and reducing your breast cancer risk.

Limiting Alcohol Intake

Drinking alcohol regularly, even in moderation, can increase the risk of breast cancer. This is because alcohol can increase the levels of estrogen and other hormones in the body, which can stimulate the growth of breast cancer cells. The more alcohol you drink, the higher your risk of breast cancer.

To reduce your risk, limit your alcohol intake or avoid drinking altogether. The American Cancer Society recommends that women limit their alcohol intake to one drink per day or less.

Breastfeeding

Breastfeeding has long been known to have health benefits for both the mother and the baby, but it can also lower the risk of breast cancer. Studies have shown that women who breastfeed for longer periods have a lower risk of developing breast cancer than women who don’t breastfeed or breastfeed for short periods.

Breastfeeding may reduce the risk of breast cancer because it can lower estrogen levels in the body, which can reduce the growth of breast cancer cells. Breastfeeding may also help prevent the development of abnormal cells in the breast tissue.

Regular Physical Activity

Regular physical activity is important for overall health and can also help lower the risk of breast cancer. Studies have shown that women who engage in regular physical activity have a lower risk of breast cancer than women who are inactive.

To reduce your risk, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities like brisk walking, jogging, cycling, or swimming. Regular exercise can help maintain a healthy weight, reduce estrogen levels, and improve overall health.

Eating a Healthy Diet

A healthy diet is important for overall health and can also help lower the risk of breast cancer. Studies have shown that a diet high in fruits, vegetables, and whole grains and low in processed foods and red meat may lower the risk of breast cancer.

To reduce your risk, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods and sugary drinks, which can contribute to weight gain and increase the risk of breast cancer.

Scientific Evidence Supporting the Effectiveness of These Risk-Reducing Strategies

There is strong scientific evidence supporting the effectiveness of these risk-reducing strategies for breast cancer. For example, a 2018 study found that women who maintained a healthy weight had a 23% lower risk of breast cancer than women who were overweight or obese. Another study found that women who engaged in regular physical activity had a 10-20% lower risk of breast cancer than women who were inactive.

Similarly, a 2019 study found that women who breastfed for at least six months had a 15% lower risk of breast cancer than women who didn’t breastfeed. And a 2014 study found that women who followed a healthy diet that included plenty of fruits, vegetables, and whole grains had a 15-20% lower risk of breast cancer than women who ate a diet high in processed foods and red meat.

Tips for Implementing These Strategies into Your Lifestyle

Implementing these risk-reducing strategies into your lifestyle can seem daunting, but there are several tips that can make it easier. Here are a few:

• Start small: Make small changes to your diet and exercise habits, like swapping out sugary drinks for water or taking a daily walk.
• Find support: Enlist the help of friends or family members to support your efforts to maintain a healthy weight, limit alcohol intake, or engage in regular exercise.
• Make it fun: Find physical activities that you enjoy, like dancing or hiking, and incorporate them into your routine.
• Be patient: It takes time to see the benefits of these risk-reducing strategies, so be patient and stick with it.

Other Preventative Measures for Breast Cancer

In addition to these lifestyle changes, there are other preventative measures that women can take to reduce their risk of breast cancer. These include:

• Screening: Regular breast cancer screening can help detect the disease early, when it’s most treatable. Women should discuss their screening options with their healthcare provider.
• Genetic testing: Women with a family history of breast cancer or certain gene mutations may benefit from genetic testing to determine their risk.
• Medication: Certain medications, like tamoxifen or raloxifene, may be recommended to women at high risk of breast cancer.

Conclusion

Breast cancer is a serious concern for many women, but there are several things you can do to reduce your risk. Maintaining a healthy weight, limiting alcohol intake, breastfeeding, engaging in regular physical activity, and eating a healthy diet are all surprising ways to lower your risk of breast cancer that are backed by scientific research. By implementing these strategies into your lifestyle and taking other preventative measures, like regular screening and genetic testing, women can take proactive steps to reduce their risk of breast cancer and stay healthy.