Breast Cancer Prevention: Smart Lifestyle Choices That Reduce Risk
1. Maintain a Healthy Weight
One of the most important steps in breast cancer prevention is avoiding obesity. After menopause—when breast cancer is most common—excess body fat increases your risk. Try to maintain a healthy body mass index (BMI) of 25 or below. Use a free online BMI calculator to check your range and adjust your routine as needed.
2. Eat a Cancer-Fighting Diet
A healthy, balanced diet plays a key role in reducing breast cancer risk. Focus on:
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Vegetables and fruits
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Whole grains
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Lean protein like fish or chicken breast
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Limited red meat and fatty foods
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Avoiding sugary drinks and processed carbs
Choose vegetable oils over animal fats to support overall health.
3. Stay Physically Active
Regular exercise reduces the risk of breast cancer by at least 10%, even if you start later in life. Aim for 30 minutes of moderate activity (like brisk walking) at least five days a week.
4. Limit Alcohol Intake
Alcohol is a known risk factor for breast cancer. To support breast cancer prevention, limit alcohol to one drink per day or avoid it entirely.
5. Avoid Hormone Replacement Therapy (HRT)
HRT, especially those containing progesterone, can raise breast cancer risk. If hormone therapy is necessary, choose estrogen-only options and limit use to under three years. Be cautious with bioidentical hormones, creams, and gels—they carry the same risks.
6. Consider Estrogen-Blocking Medications
If you’re over 60 or have a family history of breast cancer. Speak to your doctor about preventive medications like tamoxifen or raloxifene. These drugs may help reduce risk in high-risk women.
7. Don’t Smoke
Long-term smoking has been linked to an increased risk of breast cancer, especially in women who started young or smoke heavily. Need help quitting? Look into programs like WebQuit, an online smoking cessation study from the Hutchinson Center.
8. Breastfeed When Possible
Breastfeeding for 12 months or more (in total) has been shown to lower breast cancer risk later in life.
9. Join a Research Study
Get involved in breast cancer research. Participating in prevention studies helps scientists discover new ways to lower risk. Visit www.fhcrc.org and click “How You Can Help” to see ongoing opportunities.
10. Be Active and Give Back
Combine fitness and purpose by joining the Hutchinson Center’s Climb to Fight Breast Cancer. It’s a powerful way to support breast cancer awareness and research while staying physically active. #BreastCancerPrevention, #ReduceCancerRisk, #CancerAwareness, #HealthyLiving, #WomensHealth
