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. <\/p>\n\n\n\n
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%.\u00a0And you can always add more steps when you’re ready. <\/p>\n\n\n\n
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.<\/p>\n\n\n\n
\u201cIt appears that exercise lowers inflammatory markers that are associated with breast cancer,\u201d says Kristi DeSapri, MD, director of Bone and Body Women\u2019s Health in Winnetka, Illinois. She\u2019s also a professor of medicine at Northwestern Memorial Hospital. <\/p>\n\n\n\n
Need a little motivation to get moving? Set a specific fitness goal. Some ideas: <\/p>\n\n\n\n
Be sure to track your progress along the way. And don\u2019t forget to celebrate your successes. It can inspire you to move more. A tool like the Blue KC Care Management app<\/a> can help you stay on track. You can use the app to set workout reminders and count your daily steps.\u00a0It\u2019s a benefit of your health plan.\u00a0\u00a0\u00a0<\/p>\n\n\n\n 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. \u201cFor every 11 pounds a woman gains after age 18, her risk of breast cancer rises by 7%.\u201d<\/p>\n\n\n\n For\u00a0help losing weight,\u00a0talk\u00a0to your primary care provider (PCP), who can suggest\u00a0tools to help you reach a weight that\u2019s right for you.\u00a0You might also be able to join a covered weight-loss program through the Blue KC Care Management app<\/a>.\u00a0\u00a0<\/p>\n\n\n\n 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. <\/p>\n\n\n\n Women who eat a healthy, plant-based diet have an almost 20% lower risk of breast cancer. That\u2019s compared to those who eat a less healthy diet that\u2019s high in refined grains and sugar. <\/p>\n\n\n\n \u201cWe 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,\u201d says Dr. DeSapri. <\/p>\n\n\n\n Don\u2019t want to give up meat? A plant-based diet doesn\u2019t have to be meat free. Instead, focus on filling up on other, good-for-you foods. You\u2019ll naturally eat less meat overall. Here are some healthy foods to put on your go-to list:<\/p>\n\n\n\n Nicotine and tobacco are linked to higher breast cancer risk.\u00a0Smoking also raises your risk for heart disease, lung cancer, and other conditions.<\/p>\n\n\n\n Quitting can be tough. But you don\u2019t 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<\/a>.\u00a0\u00a0<\/p>\n\n\n\n There\u2019s 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: <\/p>\n\n\n\n These can include imaging tests like: <\/p>\n\n\n\n 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. \u00a0\u00a0<\/p>\n\n\n\n Sources:Keep a healthy weight<\/strong> <\/h2>\n\n\n\n
Go easy on alcohol<\/strong> <\/h2>\n\n\n\n
Eat a plant-based diet<\/strong><\/h2>\n\n\n\n
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Stop smoking<\/strong><\/h2>\n\n\n\n
Be mindful of harmful chemicals<\/strong><\/h2>\n\n\n\n
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Stay up to date on your breast cancer screenings<\/strong><\/h2>\n\n\n\n
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Study on prevention: Breast Cancer Research and Treatment<\/em><\/a>
Physical activity and breast cancer risk: Cancers<\/em>
<\/a>Weight and breast cancer risk study: Cancer Causes & Control<\/em><\/a>\u00a0
Risk factors: American Cancer Society<\/a>
Plant-based diet study: American Journal of Clinical Nutrition<\/em><\/a>\u00a0
Smoking: Breastcancer.org<\/a>
Chemicals and the environment: American Cancer Society<\/a>
Detection: American Cancer Society<\/a><\/p>\n\n\n Have questions about breast cancer? Connect with your Blue KC care team using the Blue KC Care Management app.<\/h3> <\/div>\n