6 Strategies to Help Reduce Your Breast Cancer Risk

The American Cancer Society estimates that more than 268,600 new cases of breast cancer will be diagnosed in 2019.

About 1 in 8 women of all ages in the U.S. will develop breast cancer in her lifetime.

Being a woman is the biggest risk factor for breast cancer. Your risk increases as you age, with most breast cancers being diagnosed in women 55 years and older. While there is no known way to prevent breast cancer, taking certain actions may help reduce your risk. Try these six strategies:

1. Know Your Family History

Family history is a risk factor you can't change. But you can be aware of it, and be sure your health care provider knows about it, too. The risk of breast cancer is higher among women who have close blood relatives with the disease, such as a parent, sibling or child.

About 5–10% of breast cancers are thought to be hereditary, according to the American Cancer Society. The most common cause of hereditary breast cancer are mutations or changes in the genes BRCA1 and BRCA2. Women with these gene mutations have about a 70% chance of developing breast cancer by 80 years of age, and the risk is even greater if you have more family members affected by breast cancer. People with these gene changes also have a higher risk of other types of cancer, including ovarian cancer. Ask your health care provider if you should be tested for breast cancer-related gene changes.

2. Get Screened and Know What Symptoms to Look For

The earlier breast cancer is detected, the better it tends to respond to treatment. In fact, having regular mammograms (X-rays of the breasts) to screen for breast cancer can lower the chance of dying from the disease. For this reason, it's important to get regular screenings and know the signs of breast cancer.

The American Cancer Society recommends that all women begin having mammograms by age 45, and that women can choose to start having mammograms as early as 40. Talk to your health care provider about when you should start getting mammograms and how often you need them.

You should also contact your health care provider if you have any symptoms of breast cancer. The most common sign of breast cancer is a new lump or mass in the breast. Breast cancer masses tend to be painless and hard with irregular edges, but some cause pain and are soft or round. This is why it's crucial to have any new lumps checked by your health care provider. Other symptoms of breast cancer include:

• Swelling of the whole breast or part of the breast.
• Breast or nipple pain.
• Nipple that retracts or turns inward.
• Skin dimpling or irritation.
• Redness, thickening or scaling of the breast or nipple.
• Nipple discharge that isn't breastmilk.
• Lump or swelling in the lymph nodes under the arm or around the collar bone. Breast cancer can spread to these locations.

3. Maintain a Healthy Weight

Women who are overweight or obese after menopause have a greater risk of breast cancer compared to women at a normal weight. Having more fat tissue means higher estrogen levels, and elevated estrogen levels can raise breast cancer risk. What's more, people who are overweight also often have elevated insulin levels, and higher insulin levels have also been linked to breast cancer.

Avoiding weight gain can help lower your risk of breast cancer, and reaching and maintaining a healthy weight can improve your health. Note that losing even 5-10% of your body weight (that's 10–20 lbs. if you weigh 200 lbs.) can help. Strive to lose a half a pound per week by eating nutritious foods, keeping portion sizes in check and increasing your activity level.

4. Get Regular Exercise

Being physically inactive is associated with a higher risk of breast cancer. Studies show that getting enough exercise may help protect breast health. Aim for 150 minutes of moderate-intensity exercise, such as brisk walking or dancing, per week—or 75 minutes of vigorous-intensity exercise, such as running or playing tennis, each week. If you haven't been active in a while, talk to your health care provider before starting an exercise routine and ease into it slowly. Even just 75 minutes of brisk walking each week may help lower your breast cancer risk, according to the American Cancer Society.

5. Limit Your Alcohol Intake

A woman's risk of breast cancer rises with the amount of alcohol she drinks. Compared to women who don't drink, women who consume one alcoholic beverage per day have a small increase in breast cancer risk, while women who have two to three drinks per day have about a 20% greater chance of breast cancer. If you choose to drink, limit your intake to no more than one alcoholic beverage per day.

6. Consider the Risks Before Using Hormone Therapy or Oral Contraceptives

Hormone therapy is used to treat symptoms of menopause. However, using hormone therapy can raise your risk of breast cancer. There also appears to be a link between using oral contraceptives (birth control pills) and breast cancer. Women who are taking or recently stopped taking birth control pills seem to have a higher risk of breast cancer compared to those who had never taken birth control pills, according to some studies. The risk of breast cancer appears to decrease after you stop taking birth control pills. In one study, women who had stopped taking the pill 10 or more years ago no longer had an elevated risk of breast cancer. Discuss the risks and benefits of using hormone therapy and birth control pills with your health care provider, and ask about non-hormonal alternatives.

Other Ways to Lower Your Risk

Certain other factors, such as giving birth to your first child before 30 years of age and breastfeeding for at least several months, also lower the risk of breast cancer. Some research has linked a diet rich in fruits, vegetables, fish and olive oils with a reduced risk of breast cancer, but the relationship between diet and breast cancer is still being investigated. It's known, though, that a nutritious, whole foods-based diet is associated with a decreased risk of other types of cancer. Smoking also seems to play a role in breast cancer. Several studies show that smoking raises breast cancer risk, and quitting smoking reduces the risk of other types of cancers.

If you have a high risk of breast cancer, talk to your health care provider about other ways to lessen your risk. Medications, preventive surgery or more frequent screenings are options for some women.

Remember that there is no one guaranteed way to prevent breast cancer. But leading a healthy lifestyle goes a long way towards staying healthy and lowering your risk of disease.

Updated on September 16, 2019

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