7 Proven Strategies to Reduce Your Risk of Breast Cancer

‍

‍

Breast cancer is one of the most common forms of cancer in women, with an estimated 266,120 new cases of invasive breast cancer expected to be diagnosed in the United States in 2020. It is also the second-leading cause of cancer-related death in women, with an estimated 42,170 deaths from breast cancer in 2020.

It is important to note that while breast cancer is most common among women, men can also get it. According to the American Cancer Society, about 2,620 new cases of invasive breast cancer were expected to be diagnosed in men in 2020, with an estimated 500 deaths from breast cancer in men.

While there is no sure way to prevent breast cancer, there are steps you can take to reduce your risk. In this article, we will discuss seven proven strategies to reduce your risk of breast cancer.

Common Risk Factors for Breast Cancer

Before we discuss the strategies for reducing your risk of breast cancer, let’s take a look at some of the common risk factors. While some risk factors, such as age and family history, cannot be changed, there are other factors that are within your control.

The most common risk factors for breast cancer are age, gender, family history, and lifestyle. Age is the most significant risk factor for breast cancer and the risk increases with age. Women over the age of 50 are more likely to develop breast cancer than younger women, and the risk increases with age.

Gender is another risk factor as women are 100 times more likely to develop breast cancer than men. Family history is also a risk factor as having a first-degree relative with the disease increases your risk. Finally, lifestyle factors such as diet, exercise, and alcohol consumption can also increase your risk of developing breast cancer.

How to Reduce Your Risk of Breast Cancer

There is no sure way to prevent breast cancer, but there are several strategies that can help reduce your risk. Here are seven proven strategies for reducing your risk of breast cancer.

3.1. Maintaining a Healthy Weight

Maintaining a healthy weight is one of the most important strategies for reducing your risk of breast cancer. Being overweight or obese increases your risk of breast cancer, especially after menopause. So, it’s important to maintain a healthy weight by eating a balanced diet and getting regular physical activity.

Ideally, you should aim to get at least 30 minutes of physical activity most days of the week. This can include walking, jogging, swimming, cycling, or any other form of physical activity. Eating a balanced diet that is low in saturated fat and high in fruits, vegetables, and whole grains can also help you maintain a healthy weight.

3.2. Eating a Nutrient-Rich Diet

Eating a nutrient-rich diet is another important strategy for reducing your risk of breast cancer. A diet that is rich in fruits, vegetables, whole grains, and lean proteins can help reduce your risk of breast cancer.

Fruits and vegetables are excellent sources of antioxidants, which can help protect your cells from damage. Whole grains provide essential vitamins, minerals, and fiber, all of which are important for reducing your risk of breast cancer. Lean proteins, such as fish, chicken, and legumes, are important for providing your body with essential nutrients.

3.3. Limiting Alcohol Intake

Limiting your alcohol intake is another important strategy for reducing your risk of breast cancer. Studies have shown that drinking alcohol increases the risk of breast cancer, so it’s important to limit your intake.

The American Cancer Society recommends limiting your alcohol intake to no more than one drink per day for women. If you don’t drink alcohol, then you don’t need to start. However, if you do drink alcohol, it’s important to be aware of the risks and take steps to limit your intake.

3.4. Exercising Regularly

Exercising regularly is another important strategy for reducing your risk of breast cancer. Regular physical activity has been shown to reduce the risk of breast cancer, as well as other types of cancer.

Ideally, you should aim to get at least 30 minutes of physical activity most days of the week. This can include walking, jogging, swimming, cycling, or any other form of physical activity. Exercise not only helps reduce your risk of breast cancer, but it can also improve your overall health and well-being.

3.5. Monitoring Your Health

Monitoring your health is another important strategy for reducing your risk of breast cancer. Regular self-exams and doctor appointments can help you detect any changes in your breasts, which can help you identify any potential problems early.

It’s important to be aware of any changes in your breasts, such as lumps, bumps, or other changes in texture. If you notice any changes, it’s important to contact your doctor immediately.

3.6. Knowing Your Family History

Knowing your family history is another important strategy for reducing your risk of breast cancer. If you have a first-degree relative (mother, sister, or daughter) with breast cancer, your risk of developing the disease is increased.

If you are aware of your family history, you can take steps to reduce your risk. This can include getting regular check-ups, eating a healthy diet, exercising regularly, and limiting alcohol intake.

3.7. Getting Screened Regularly

Finally, getting screened regularly is another important strategy for reducing your risk of breast cancer. Regular screening can help detect any abnormalities or changes in your breasts, which can help you identify any potential problems early.

The American Cancer Society recommends that women between the ages of 45 and 54 get a mammogram every year, and women 55 and older should get mammograms every two years. Talk to your doctor about your individual needs and the best screening options for you.

Conclusion

In conclusion, breast cancer is one of the most common forms of cancer in women and men. While there is no sure way to prevent breast cancer, there are steps you can take to reduce your risk. In this article, we discussed seven proven strategies for reducing your risk of breast cancer, including maintaining a healthy weight, eating a nutrient-rich diet, limiting alcohol intake, exercising regularly, monitoring your health, knowing your family history, and getting screened regularly. If you are concerned about your risk of breast cancer, talk to your doctor about the best strategies for reducing your risk.

CTA: If you are concerned about your risk of breast cancer, talk to your doctor about the best strategies for reducing your risk.