While there’s no guaranteed way to prevent breast cancer, research shows that certain lifestyle choices can significantly reduce your risk.
Here are some science-backed steps you can take to protect your health.
Stay physically active
Regular exercise is one of the most effective ways to lower your risk of breast cancer.
Adults are advised to get at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly. Even a 30-minute daily walk is a great starting point.
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Maintain a healthy weight
Being overweight — especially after menopause — is strongly linked to a higher risk of breast cancer.
A combination of balanced eating and consistent physical activity can help you reach and maintain a healthy weight.
Follow a nutritious diet
Eating a diet rich in fruits, vegetables, whole grains, healthy fats, and fiber can offer protective effects.
Meanwhile, processed foods, red meats, and sugary products may increase your risk. Aim for balance and moderation in your meals.
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Don’t smoke
Smoking has been associated with an increased risk of breast cancer. The longer and more you smoke, the higher the risk.
Quitting smoking is one of the most powerful things you can do for your overall health.
Limit alcohol intake
Alcohol is a known risk factor for many cancers, including breast cancer.
People who drink two or more alcoholic beverages a day have a higher risk — but even one drink daily can raise your risk. Consider cutting back or quitting entirely.
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Breastfeed if you can
Breastfeeding has been linked to a lower risk of breast cancer. It may be due to hormonal and physiological changes in the body.
If breastfeeding is an option for you, it might offer long-term health benefits.
Be cautious with hormone therapy and birth control
Some hormonal therapies, like birth control pills and menopausal hormone treatments, can slightly increase breast cancer risk depending on the type, timing, and duration.
Talk to your doctor about your personal risk and safer alternatives if needed.
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Get regular breast cancer screenings
Routine screenings, such as mammograms, can detect breast cancer early — before symptoms appear.
Early detection significantly increases the chances of successful treatment. Stick to the screening schedule recommended for your age and risk level.
Know your family history
A family history of breast or ovarian cancer can increase your risk, especially if certain gene mutations like BRCA1 or BRCA2 are involved.
Knowing this information allows your doctor to recommend earlier or more frequent screenings and possible preventive strategies.
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Recognize the warning signs
Learning the signs and symptoms of breast cancer and doing regular self-exams can help you detect changes early.
If you notice any unusual lumps, pain, or changes in breast tissue, don’t wait — contact your doctor immediately.
This article is based on information from Healthline.com.