7 everyday ways to help lower your risk of breast cancer

Think breast cancer is out of your control? Think again. Research shows that even women with a strong family history can lower their risk of getting the disease by following some simple guidelines. 

So, take prevention into your own hands with some of the science-backed strategies below. Doing just one of the first three on our list can cut your risk of breast cancer by 27%. And you can always add more steps when you’re ready.

Get daily exercise

Exercise can help you stay healthy today. It also lowers your risk of breast cancer over time. Women who walked about an hour each day had a 23% lower risk over time compared to women who moved less.

“It appears that exercise lowers inflammatory markers that are associated with breast cancer,” says Kristi DeSapri, MD, director of Bone and Body Women’s Health in Winnetka, Illinois. She’s also a professor of medicine at Northwestern Memorial Hospital.  

Need a little motivation to get moving? Set a specific fitness goal. Some ideas:  

• Take at least 5,000 steps a day. 
• Walk for at least two hours a week.  
• Try one new workout each week. 

Be sure to track your progress along the way. And don’t forget to celebrate your successes. It can inspire you to move more. A tool like the Blue KC Care Management app can help you stay on track. You can use the app to set workout reminders and count your daily steps. It’s a benefit of your health plan.   

Keep a healthy weight  

Being overweight has been linked to breast cancer. It raises levels of hormones that can cause some kinds of breast cancer to form, says Dr. DeSapri. “For every 11 pounds a woman gains after age 18, her risk of breast cancer rises by 7%.”

For help losing weight, talk to your primary care provider (PCP), who can suggest tools to help you reach a weight that’s right for you. You might also be able to join a covered weight-loss program through the Blue KC Care Management app.  

Go easy on alcohol 

Alcohol can raise levels of cancer-causing hormones. The more you drink, the more your breast cancer risk goes up. For example, women who have one drink a day have about a 7% higher risk than nondrinkers. Women who have two to three drinks a day have about a 20% higher risk. To play it safe, cut back on alcohol. Better yet, skip it altogether.  

Eat a plant-based diet

Women who eat a healthy, plant-based diet have an almost 20% lower risk of breast cancer. That’s compared to those who eat a less healthy diet that’s high in refined grains and sugar.  

“We know that a diet high in saturated fat causes your insulin to rise. And it raises your risk of being overweight or obese. These are all things linked to an increased risk of breast cancer,” says Dr. DeSapri.  

Don’t want to give up meat? A plant-based diet doesn’t have to be meat free. Instead, focus on filling up on other, good-for-you foods. You’ll naturally eat less meat overall. Here are some healthy foods to put on your go-to list:

• Fruits
• Veggies
• Whole grains
• Nuts
• Legumes (lentils, peas, beans) 
• Healthy fats (salmon and other fatty fish, avocado, olive oil)

Stop smoking

Nicotine and tobacco are linked to higher breast cancer risk. Smoking also raises your risk for heart disease, lung cancer, and other conditions.

Quitting can be tough. But you don’t have to go it alone. Talk to your PCP about helpful tools like nicotine replacement therapy. Blue KC offers programs to help you quit through the Blue KC Care Management app.  

Be mindful of harmful chemicals

There’s not enough evidence yet to know whether certain chemicals raise the risk of breast cancer. But groups like the Environmental Working Group (EWG) warn that some may play a role. These include: 

• PFAS. This group of chemicals is used to make products like nonstick cookware and waterproof fabrics. To find out if something has PFAS, search the EWG’s Skin Deep database.  
• Pesticides. If possible, choose organic foods. They’re grown without pesticides. You can also check the EWG’s Shopper’s Guide to Pesticides in Produce. It shows which fruits and veggies are least likely to be contaminated.  
• Hair colorants, relaxers, and dyes. Some of them have been linked to breast cancer. Again, the EWG Skin Deep database is a handy tool. Use it to find hair products with safer ingredients.  

Stay up to date on your breast cancer screenings

These can include imaging tests like:   

• Mammograms
• Ultrasounds
• MRIs

Talk to your doctor about the right screening schedule for you. If you have a family history of breast cancer your doctor may also suggest genetic counseling. This can help you figure out a more personal prevention plan.   

Sources:
Study on prevention: Breast Cancer Research and Treatment
Physical activity and breast cancer risk: Cancers
Weight and breast cancer risk study: Cancer Causes & Control 
Risk factors: American Cancer Society
Plant-based diet study: American Journal of Clinical Nutrition 
Smoking: Breastcancer.org
Chemicals and the environment: American Cancer Society
Detection: American Cancer Society