Breast Cancer Prevention: 5 Steps to Lower Your Risk
October is Breast Cancer Awareness Month—a time to honor survivors, remember those we’ve lost, and focus on ways we can protect our health. While early detection saves lives, prevention is just as powerful. Research shows that at least 30% of breast cancers in postmenopausal women are linked to modifiable lifestyle factors—meaning you can take action to lower your risk. Some studies suggest that up to 70% of breast cancers may be preventable with healthy habits.
Here are five evidence-based steps you can take today to reduce your risk:
1. Don’t Smoke
Smoking damages DNA, weakens the immune system, and is linked to more aggressive cancers. Women who begin smoking at a young age face an even higher risk of developing breast cancer before menopause. Quitting (or never starting) is one of the most important health decisions you can make.
2. Limit Alcohol
The more alcohol you drink, the higher your risk of breast cancer. Alcohol causes mutations in breast cells and increases inflammation that leads to cellular damage. Cutting back—or eliminating alcohol altogether—helps protect your long-term health.
3. Exercise Regularly
Physical activity isn’t just good for your heart and mind—it can reduce the risk of breast cancer by up to 40%. Aim for at least 150 minutes of moderate-intensity exercise (like brisk walking) each week.
4. Eat a Healthy Diet
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports your body’s defenses. The Mediterranean diet, which emphasizes plant-based foods, fish, olive oil, and nuts, has been shown to lower breast cancer risk by 24%. High-fiber diets also reduce inflammation, regulate blood sugar, and help maintain a healthy weight.
5. Maintain a Healthy Weight
Obesity (BMI of 30 or higher) increases breast cancer risk by 30% or more. Even small, sustained weight loss can improve your health and lower your risk.
The Bottom Line: While there’s no guaranteed way to prevent breast cancer, these healthy lifestyle choices can significantly reduce your risk. If you have questions about your personal risk factors, we would love to discuss strategies tailored to you.
Together, awareness and prevention can save lives—not just in October, but all year long.