The possibility of breast cancer may be on your mind. Maybe you’ve heard that 1 in 8 women and those assigned female at birth will develop breast cancer in their lifetime. Perhaps a family member has been diagnosed with breast cancer. But something has you wondering if you can prevent breast cancer.
The answer is yes and no. Some breast cancer risk factors like your age, family history of breast cancer or breast density can’t be changed. But there are risk factors you can influence, and you may be doing some of these things already. Read on to learn how to prevent breast cancer, or increase your chances of finding it early.
1. Get regular physical activity
Women who get regular physical activity have a lower chance of getting breast cancer than those who aren’t active. While exercise reduces the breast cancer risks for everyone, the benefit is most clear in those who have already gone through menopause.
According to the American Cancer Society (ACS), you can reduce your risk of cancer if your weekly schedule includes 2.5 to 5 hours of moderate exercise or 1 to 2 hours of vigorous exercise. Getting in 30 minutes of moderate exercise every day is a good goal to have. Possible activities include walking, slow dancing and even cutting the grass.
2. Eat a nutritious diet
No food or diet can eliminate your risks of breast cancer. But there are some foods that may lower your risks, including fruits, vegetables, and other plant-based foods, according to the ACS. In fact, some studies suggest that it may be especially beneficial to eat foods high in carotenoids, a natural orange-red pigment found in melons, carrots and sweet potatoes. Foods to limit are fried foods, processed meats, added sugar and refined carbohydrates.
Plus, maintaining a healthy diet can help you keep your weight at a healthy level, which can lower your risk of cancer, as well as other conditions such as diabetes and heart disease. A balanced diet will also help you feel your best and strengthen your immune system.
3. Pay attention to gut health
Eating a nutritious diet filled with fruits, veggies and whole grains can also help keep your gut microbiome healthy. “Microbiome” is the term for the trillions of microorganisms inside your intestines that help process food and keep you healthy.
We keep learning more about the importance of your gut microbiome. In fact, research shows these microorganisms play a role in managing healthy estrogen levels.
4. Take steps to manage your weight
Being overweight can increase your risk of many conditions, including breast cancer. But weight management can be a challenge for some people for various reasons, from living with chronic conditions to lacking access to nutritious foods.
Focus as much as you can on getting regular physical activity and eating nutrient-rich foods. And if you need more help or resources, talk with your primary care doctor or clinician.
5. Limit or avoid alcohol
One of the ways to prevent or reduce your risk of breast cancer naturally is to change your drinking habits. Even a few alcoholic beverages each week can increase your risk of breast cancer. To reduce your risks and help prevent breast cancer, avoid alcohol when you can.
6. Breastfeed, if possible
A common question is, does breastfeeding prevent breast cancer? The answer is yes. Numerous studies show that one of the major benefits of breastfeeding is that it can reduce the chance of getting breast cancer, especially if it’s done for at least a year.
7. Learn how birth control may impact your risk of breast cancer
Research suggests that hormonal birth control can increase your risk of breast cancer while you take them and for about 10 years after you stop. But the risk of breast cancer is low during your childbearing years, so the benefits of birth control likely outweigh the risks of taking it.
Beyond preventing pregnancy, birth control can also help with irregular periods, painful menstrual cramps and acne. Also, some types of hormonal birth control can reduce the chance of some cancers, such as ovarian cancer, endometrial cancer and colorectal cancer.
To determine your individual birth control benefits and potential risks, talk with your primary care doctor or women’s health specialist.
8. Know how different hormone therapies can contribute to breast cancer risk
Hormone therapy can be used to help treat menopause symptoms. Some studies show that hormone therapy may contribute to the risk of breast cancer, but it depends on the types of hormone and how long you take them.
Hormone therapy in women with a uterus typically includes a combination of estrogen and progestin. This can lead to a small increased risk of breast cancer, which is similar to other known factors, such as drinking alcohol and being overweight. Women without a uterus typically use estrogen alone, which doesn’t usually increase breast cancer risk.
Your doctor will review the different types of hormone therapy with you and develop a treatment plan based on your symptoms and medical history.
9. Don’t smoke
Quitting smoking may reduce your risk of breast cancer and other cancers, and is one of the best things you can do to improve your overall health. If you need help quitting, talk to your primary care doctor.
10. Try to regularly get good quality sleep
Sleep is essential to overall health. And while more research still needs to be done to truly understand the connection, some studies show that getting 7-9 hours of quality sleep per night may help reduce breast cancer risk.
11. Find out how family history and genes may affect your risk of breast cancer
Most people diagnosed with breast cancer have no family history of the disease. But having a family member with breast or ovarian cancer can increase your own risk of breast cancer. Your risks are highest if you have two or more close relatives with breast cancer or ovarian cancer, specifically a mother or sister who was diagnosed with breast cancer before the age of 50 or male relatives with breast cancer.
Some people may also have genetic factors that contribute to breast cancer risk. Hereditary breast cancer is caused by gene mutations you get from your parents. People with these mutations have an increased lifetime risk of breast cancer. If you’d like to know more about your individual risk for breast cancer, talk to your primary care doctor about getting a cancer risk assessment or genetic testing.
12. Get the recommended breast cancer screenings
Screening mammograms can’t prevent breast cancer, but they help find it early when it’s easiest to treat. Because of this, people who get regular screening mammograms have a greater chance of surviving breast cancer than those who do not.
Breast cancer screening guidelines recommend that most women and those assigned female at birth have their first mammogram around age 40. If you have an increased chance of breast cancer, your doctor may recommend you start screening sooner or have additional tests. And if you’ve had surgery to remove your breasts, screening is still recommended, and your doctor can tell you how to do so.
If you’re ready for your screening mammogram, schedule your appointment – you don’t need to wait for a doctor’s order. Because screening mammograms are preventive care, there’s usually no out-of-pocket costs. But before you schedule your appointment, it’s a good idea to check with your insurance company to see if you’re covered.
HealthPartners offers mammograms at more than 30 locations in Minnesota and western Wisconsin. Some clinics, including the Jane Brattain Breast Center, Regions Hospital Breast Health Center and Lakeview Breast Health Center, focus entirely on breast health care. These locations offer mammograms and advanced testing techniques.
13. Know your preventive options if you’re at high risk of cancer
Talking to your doctor is the best way to understand your risk factors for breast cancer, as well as the risks and benefits of preventive options if you’re at very high risk of getting breast cancer.
It’s important to remember that none of these choices are guaranteed to completely eliminate your chance of breast cancer. But here are some preventive steps doctors may discuss for very high-risk cases:
Medications to block the effects of estrogen
Selective estrogen receptor modulators (SERMs) such as tamoxifen and raloxifene work to block the effect of estrogen on some of the body’s tissues and may lower the risk of certain types of breast cancer. The effects of these medicines last for several years or longer after treatment stops.
But it’s also important to note that SERMs can have serious side effects, including risk of blood clots, stroke, cataracts and endometrial cancer.
Surgery to remove one or both breasts
People who are at very high risk of breast cancer sometimes choose to have surgery to remove one or both breasts even when there’s no signs of cancer (prophylactic mastectomy). This can make breast cancer much less likely and help people feel less anxious about their risk of breast cancer.
This decision often happens after having a cancer risk assessment and counseling on how to prevent breast cancer.
Surgery to remove ovaries
In some cases, people may choose to have surgery to remove the ovaries (oophorectomy) before there are signs of cancer. This may be recommended for people with a higher risk of breast cancer due to changes in the BRCA1 and BRCA2 genes.
This decreases the amount of estrogen a body makes and lowers the risk of breast cancer. However, removing your ovaries can cause the symptoms of menopause to start early, including hot flashes, trouble sleeping and mood changes.
14. Pay attention to your breasts
Everyone’s breasts are unique, so it’s important to know what’s normal for you. This makes it easier to spot any changes like new lumps or thickening, nipple changes, or skin changes such as dimpling or flaking.
If you notice any changes in your breasts or nipples, it’s worth seeing your primary care doctor. They’ll help identify what you should do next, whether that’s getting a diagnostic mammogram or something else.
Take the steps you can to prevent breast cancer or catch it early
There are a range of risk factors that can increase your chances of getting breast cancer, some you can control and others you can’t. And while it’s not possible to completely eliminate your individual risk factors, you may be able to lower your risk by making lifestyle changes, like increasing your activity level, eating more nutritious foods and other changes that can improve your overall health.
But it’s also important to prioritize preventive care like working with your doctor to understand your level of risk, following screening recommendations and paying attention to your breasts.
If you want to know more about your individual risk factors, make a primary care appointment. Your care team will help you determine when to start screenings and how often you should have them, and they’ll offer options and resources for addressing other risk factors.
If you know you’re due for a mammogram but haven’t scheduled it yet, the HealthPartners online scheduling tool makes it easy to find a convenient time and location. You may even be able to find same-day or next-day openings.