How to reduce risk of breast cancer

Prevention is better than cure. When it comes to breast cancer, certain lifestyle changes can help reduce the likelihood of getting it. While this isn’t a foolproof plan, since there is no known cause of breast cancer yet, it doesn’t hurt to take as many precautionary measures as possible.

It being breast cancer awareness month, let’s look at some of the things we can do to lower the risk of breast cancer.

1. Maintain an ideal weight

Excessive weight gain puts you at risk of developing many diseases such as heart disease, type 2 diabetes, sleep apnea and also breast cancer particularly for women going through menopause.

When a woman goes through menopause, oestrogen is produced from fat tissue. Excessive fat tissue results in an increase in the production of oestrogen which, in turn, raises your risk of getting breast cancer.

Therefore, to lower risk of breast cancer, keep your weight at an optimum and if you’re overweight, work towards losing a few kilos.

2. Eat healthy

A healthy diet will not only reduce the risk of breast cancer but it can help you get to that ideal weight.

Your body needs nutrients to get and stay healthy. You can get these from eating more vegetables, legumes that are rich in fibre, whole grains and fruits of different colours. 

Limit your intake of red or processed meats and refined foods. 

3. Get enough exercise

Exercising regularly will help keep your weight in check and this, as we have seen above, can help lower the risk of breast cancer. Try to get at least 30 minutes of exercise every day. This can be high or low intensity depending on your personal preference. 

Find ways to be more active throughout the day. If your job requires that you sit for long hours, avoid activities that require you to sit or lie down a lot when you get home. 

4. Consult your doctor before taking hormone replacement therapy (HRT)

As with all medication, speak to your doctor first and find out the risks involved. According to the American Cancer Society, HRT that combines oestrogen and progestin can increase breast density making it harder to read the results of a mammogram. It also raises the risk of breast cancer.  If you must have HRT, reduce the dose or dosage time.

The Center for Disease Control and Prevention (CDC) also states that oral contraceptives can put you at risk of breast cancer.

5. Reduce alcohol intake

Drinking alcohol can increase the risk of breast cancer. Keep it at a minimum, if you must drink. The American Cancer Society recommends one drink on any given day. 

6. Breastfeed

According to the CDC, breastfeeding can help lower the risk of breast cancer. The longer you breastfeed the more protection you have.

7. Seek preventative measures if you have family history of breast cancer

If you have a family history of breast cancer, consult your doctor on how you can lower the risk of breast cancer. You can get genetic testing if it is thought that you are at high risk of getting breast cancer. Certain treatment options are available for women who are at high risk. These include getting a mastectomy or getting medication.