How To Lower Your Risk of Breast Cancer

Breast cancer is the most common cancer in women worldwide. Doctors don’t know exactly what causes it, but they do know there are things that increase your risk. Some of these can’t be changed — like age and genetics. But you do have control over others, like how much you move, what you eat, and whether you drink or smoke. 

No one gets breast cancer because of any one thing and a diagnosis is never anyone’s fault. But study after study shows that small, consistent healthy choices can help you feel good while looking out for your breast health. 

Here are a few ways to get started.

 

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Your Breast Health Playbook

 

Working out might not be your favorite part of the day, but being physically active lowers your risk of getting breast cancer. 

It may be difficult to squeeze in a workout during your day, but the good news is that even short bursts of movement can boost your health. Research shows that just three to four minutes of vigorous activity a day, like climbing stairs, seems to reduce breast cancer risk.

Your workouts don’t have to be intense to get the benefits, either. Gentle yoga, gardening, and walking all count! What matters most is moving your body consistently in ways that feel doable. 

There’s no one food that causes or prevents breast cancer. But what you eat does affect your risk — and your overall health.

A guideline called the New American Plate recommends eating more plant-based foods and smaller portions of lean meat. Diets higher in fiber and whole foods are linked to a lower breast cancer risk, while diets higher in ultra-processed foods and processed meats — think cheese puffs, candy, or hot dogs — are linked to a higher risk. 

You don’t have to give up your favorite foods. Perfection isn’t the goal here. Instead, think about making simple swaps with foods that you like — maybe chicken or fish instead of beef. You can do this gradually and build eating habits that fit your tastes.

Your weight is also part of the equation. People with excess weight or obesity have a higher risk of breast cancer, even if they exercise regularly. It matters where the extra weight is, too: Extra fat around your belly may increase risk more than the same amount around your hips or thighs.

Losing weight can be hard, especially as you get older. Small adjustments and extra steps here and there can make a difference, like moving more throughout the day, choosing more whole foods, and being more intentional about what you snack on. Talking with your doctor can also help you set a healthy, realistic goal and create a plan that works for you.

The hard truth is that alcohol increases your breast cancer risk. It doesn’t matter if it’s wine, beer, or liquor, but how much you drink does matter. The more you drink, the higher the risk. And binge drinking, even occasionally, seems to increase risk even more. 

Smoking also raises breast cancer risk and is linked to a long list of other serious health issues, including many cancers. 

If you don’t want to give up alcohol or smoking completely, consider cutting back. You might be surprised by how good you feel and how supportive your friends are. They may even join you! 

Everyone with breast tissue (including men!) has some level of breast cancer risk. There are lots of things that affect your personal risk, like your age, lifestyle, and genetics, so everyone’s risk is different. 

It’s a good idea to learn what your personal risk is so that you and your doctor can create a screening plan that makes sense for you. You can assess your risk by asking your primary care doctor, gynecologist, or a provider at a breast or genetics clinic for a breast cancer risk assessment. Risk changes over time, so it’s important to reassess every few years. Based on your risk assessment, personal and family history, and other risk factors, your doctor or a genetic counselor may suggest genetic testing. 

Knowing a bit about your family’s history of breast cancer is key to understanding your own risk level. If you have close relatives who've been diagnosed with breast cancer, you may be at a higher risk of developing the disease. In some cases, a strong family history of breast cancer is linked to having a gene mutation that raises breast cancer risk. 

If you can, pull together a list of relatives who have a history of cancer. What kind of cancer did they have? At what age were they diagnosed? The more information your doctor has, the easier it will be for them to decide whether or not to recommend genetic testing for you.

Genetic testing or breast cancer risk assessments can flag that you’re at high risk of developing breast cancer. “Previvors,” or people at very high risk of breast cancer, may benefit from medical interventions that lower breast cancer risk. For example, if you’re a previvor, your doctor may recommend you start more frequent cancer screenings at a younger age or have a surgery to remove one or both breasts (also known as prophylactic mastectomy). 

You can also talk with your doctor about taking a medicine like tamoxifen or Evista (chemical name: raloxifene) to lower your risk. These medications aren’t for everyone, though — their menopause-like side effects, ranging from hot flashes to sleep problems, can be hard to tolerate. 

More and more research is showing a link between certain chemicals in our environment and breast cancer risk. These compounds can originate in factories, farms, and landfills before migrating to our air, water, and food. Some have been shown to be human carcinogens (substances that can cause cancer) while others influence breast cancer risk by disrupting hormones in our body. 

While you likely can’t control the environment around you, you can lower your exposure by starting at home. Try filtering your drinking water with a high-quality drinking water filter, like one that uses reverse osmosis or carbon filters. To reduce indoor air pollution, try using a HEPA filter air purifier, leaving your shoes at the door, and keeping your home clean. 

Advocating for yourself can be hard, especially if your doctor is dismissing your questions and telling you you don’t have anything to worry about. And if you don’t have access to good, inclusive healthcare, it can be even harder to feel heard and taken seriously.

But speaking up and being persistent are so important for your health. That might mean asking questions, doing your own research, or calling it out when something doesn’t feel right. It might mean feeling like you’re “difficult,” but it’s important to not ignore your concerns or brush them aside. Don’t be afraid to be difficult, and don’t be afraid to get a second opinion if your concerns aren’t being taken seriously. A doctor who puts your health first will support you in getting the information you need. 

Knowing how your breasts and chest area feel can help you find breast cancer early, when it’s easier to treat. This is true if you’re a woman, man, or nonbinary.

A breast self-exam means checking your breasts, by sight and by touch, for any changes — that could mean a lump or it could mean anything that feels new or different. About 25% of breast cancers are found this way.  Keep in mind that breast self-exams aren’t a substitute for regular mammograms and exams by your doctor. Some breast cancers can’t be found by breast self-exams because they’re too small.

Mammograms are such an important tool for catching breast cancer early, often before symptoms appear, when it’s easier to treat. Many experts recommend that women who are at average risk of breast cancer get screening mammograms every year starting at age 40. 

It’s not one-size-fits-all, though. Your screening plan is based on your personal risk, so you want to create that plan with your doctor. If you have a higher risk because you have dense breasts, a strong family history, or mutations linked to the disease, you may need to start screening earlier, get it more often, or have extra imaging like ultrasound or MRI.

If you have extremely dense breasts — about 10% of women do — it means that your breast tissue may camouflage cancer on a mammogram image. In that case, it’s worth asking your doctor if you should get other imaging with your mammogram.