When it comes to breast cancer, there are various methods to protect yourself. It’s important to recognize that many factors influencing your individual lifetime risk of breast cancer, such as genetics, family history breast cancer screening, race, ethnicity, breast density, and being born female, are beyond your control. However, lifestyle choices can also have an impact.
In 2017, a study by the American Cancer Society (ACS) showed that almost 42 percent of cancer diagnoses and 45 percent of deaths in the US are linked to controllable cancer risk factors. Specifically for breast cancer, the ACS estimates that roughly 30 percent of postmenopausal breast cancer diagnoses are associated with changeable risk factors. Other research suggests that adopting risk-reducing behaviors and lifestyle changes may prevent as much as 50 to 70 percent of breast cancers, depending on the timing.
While scientists are still working to fully understand the causes of breast cancer in order to ultimately prevent the disease entirely through more advanced screening or even vaccines, they have identified several established risk factors for breast cancer—many of which are potentially modifiable.
If you’re seeking ways to prevent breast cancer and lower your risk of it, we have compiled a list of research-supported adjustments and tips.
Cancer Prevention involves taking action to decrease the likelihood of developing the disease. This helps lower the incidence of cancer within a specific group or population, with the goal of reducing the overall burden of cancer and the number of cancer-related deaths.
Cancer encompasses a group of related diseases, rather than a single illness. Our risk of developing cancer is influenced by a combination of factors, including our genetic makeup, lifestyle choices, and environmental exposures.
Factors that increase the risk of developing cancer are referred to as cancer risk factors, while those that reduce this risk are known as cancer protective factors.
Breast Cancer How to Avoid
Breast cancer is a significant health concern, and many women seek information on breast cancer how to avoid it. If you are concerned about breast cancer, there are ways to lower your risk. Some factors that increase the likelihood of developing cancer can be mitigated, while others cannot. For example, both smoking and certain genetic factors can raise the risk of certain cancers, but only smoking can be actively avoided. Engaging in regular physical activity and maintaining a nutritious diet may serve as protective measures against certain cancers. While reducing exposure to risk factors and enhancing protective factors may decrease the risk of developing cancer, it does not guarantee immunity from the disease.
Researchers are exploring various methods to prevent cancer, such as:
- Modifying lifestyle or dietary habits.
- Steering clear of known carcinogens.
- Using medication to address a precancerous condition or prevent the onset of cancer.
- Undergoing risk-reducing surgical procedures.
In the following, we will discuss ways to avoid breast cancer how to prevent it.
Ways to Reduce Breast Cancer Risk
Even though lifestyle choices may potentially reduce the overall risk of breast cancer, it’s important to understand that there is no specific “breast cancer diet,” exercise plan, so-called “cancer-fighting superfood,” or other magic solution that can guarantee complete prevention of breast cancer. Despite doing everything “right”—making healthy choices, breastfeeding after childbirth, maintaining a healthy weight, and more—women and men can still unfortunately be diagnosed with breast cancer due to factors beyond their control.
However, below are 11 actions you can take that might positively affect your risk of breast and other cancers, as well as other serious conditions such as heart disease and diabetes.
Strive to keep a healthy weight and prevent gaining extra weight
The connection between weight and the chances and results of breast cancer is complex. BCRF scientists and others are still studying how they influence each other.
The National Cancer Institute states that excess weight and obesity after menopause heighten a woman’s chances of developing breast cancer and can exacerbate outcomes after a diagnosis at any age. Data from ACS links the increasing rates of hormone receptor (HR)-positive breast cancer in postmenopausal women to the rise in obesity.
Studies show that chronic obesity accelerates the growth of aggressive basal-like breast cancer. Gaining weight during childhood and adolescence increases the risk of breast cancer after menopause. Postmenopausal women with healthy body weight but high body fat may have an elevated risk of breast cancer. However, losing weight and following a healthy diet can reduce breast cancer risk. A 2020 study found that women over 50 who sustained a weight loss of 10 pounds or more could potentially lower their future breast cancer risk by 32 percent.
Consume less meat
Research has shown that consuming more red meat (such as beef, pork, veal, and lamb), animal fats, and processed meat (such as bacon, deli meats, sausages, etc.) is associated with an increased risk of breast and other cancers, for reasons that are still being investigated.
Strive to include more plant-based sources of protein, such as beans and lentils, nuts, and quinoa—and maintain a moderate intake of meat.
Consume a larger variety of fruits, vegetables, and whole grains
A lower intake of fruits and vegetables is connected to a higher chance of breast cancer, particularly estrogen receptor (ER)-negative breast cancer. The dietary guidelines from the USDA suggest consuming two cups of fruit and two and a half cups of vegetables daily, but many Americans find it challenging to meet these recommendations.
According to Dr. Willett, greens like spinach, kale, and collards are often lacking in many diets. A survey revealed that approximately 50 percent of Americans hardly consume any greens.
Vegetables, fruits, and whole grains are excellent sources of fiber, which might contribute to reducing the risk of breast cancer. Research supported by BCRF indicates that a higher intake of dietary fiber in early life was associated with a lower risk of breast cancer in the future.
Cruciferous vegetables (cauliflower, broccoli, cabbage, etc.) and leafy greens are also rich in carotenoids, which are natural plant pigments acting as antioxidants that may be connected to a decreased risk of ER-negative breast cancer.
In summary, strive for a balanced intake of vegetables, fruits, and whole grains, increase the consumption of plant-based proteins, and lessen the intake of meat-based/animal proteins.
Consume less alcohol
Alcohol is a known carcinogen, linked to up to six percent of cancer diagnoses and four percent of deaths. Researchers think that alcohol may elevate estrogen levels in the blood and cause DNA damage, but its connection to cancer risk is still under investigation. Even moderate alcohol consumption—defined as up to one drink per day for women and up to two drinks for men—is linked to a higher risk of breast cancer, especially HR-positive breast cancer. Women who consume between two and three alcoholic drinks per day have a 20 percent higher risk of the disease compared to non-drinkers. If you want to minimize your risk of breast cancer, assess your alcohol intake and either significantly reduce it or stop drinking altogether.
Have Regular Mammogram Screening
Breast cancer screening via mammograms is a critical life-saving measure. Although it cannot entirely prevent cancer, it significantly aids in the early detection of cancer, making it more treatable. For most women, it is recommended to have an annual mammogram screening starting at the age of 40. However, women with a higher risk of breast cancer may need to commence mammograms at an earlier age. Therefore, it is prudent to have a discussion with a doctor about any breast cancer risk factors and the potential benefits of earlier screening by the age of 30. While routine breast self-exams are not recommended for screening, it is important to stay aware of the look and feel of your breasts and promptly report any changes to a healthcare provider.
Get moving
Regular physical activity, such as cardiovascular exercises and strength training, can help reduce the risk of developing breast cancer. It is especially effective when combined with a well-rounded diet in maintaining a healthy body weight. Furthermore, it can enhance outcomes and lower the chances of cancer recurrence following a breast cancer diagnosis. Physical activity may also alleviate discomfort during treatment. For those seeking advice on breast cancer how to avoid, incorporating regular physical activity into their daily routine is a recommended strategy.
It’s never too late to start incorporating physical activity into your routine if you don’t already meet the recommended 30 minutes per day. Researchers suggest beginning with any form of activity that you enjoy and find sustainable. Whether it’s walking, jogging, gardening, playing tennis, doing home workouts, or any other activity that raises your heart rate, you will experience benefits.
If possible, breastfeed your baby
Research has indicated that breastfeeding might lower the risk of breast cancer by reducing the number of menstrual cycles a woman experiences during her lifetime. Dr. Doris Germain, an investigator for BCRF, is exploring ways to utilize this protective effect and develop a substitute for lactation to prevent post-pregnancy breast cancers. If you can breastfeed, know that it may offer a small protective advantage.
Assess the use of hormones in your body
Hormone-based birth control methods (such as oral contraceptives and intrauterine devices) as well as menopausal hormone therapy (also known as hormone replacement therapy) could potentially raise the risk of breast cancer in women.
However, it’s essential to understand that this risk varies for each person, and for many women, the benefits of these treatments far surpass the risk. Other significant factors include your family history of breast cancer, your lifestyle, and the duration of hormone use. Always consult with your physician about your individual risk of breast cancer and the use of hormones.
Be aware of your family’s medical background
While many individuals concentrate on the history of breast cancer in their maternal lineage, it’s equally crucial to consider the paternal side. Breast cancer susceptibility genes may manifest differently in men and women.
If you don’t already have knowledge of the history of breast and other cancers on both sides of your family tree, inquire about it. A comprehensive understanding of your family history can help steer discussions with your doctor and provide a better assessment, including when you should undergo screening and which lifestyle adjustments you should particularly focus on.
If you are aware that you are at a high risk, explore alternative choices
If you are already aware that you have a significantly higher than average risk of breast cancer—due to carrying a genetic mutation associated with breast cancer, such as BRCA1/2 or PALB2, for instance—you may have additional choices to minimize your risk, including medications, surgical procedures, and increased monitoring. As always, consult your doctor regarding your options.
Stop smoking
Several studies have indicated a link between smoking and a heightened risk of developing breast and other types of cancers, providing yet another reason to consider quitting smoking. Women who currently smoke or have smoked in the past and have a family history of breast cancer face an even higher risk. Make this the year you finally quit smoking for good. The American Lung Association provides various resources to help you get started.
What is Risk-Reducing Breast Surgery?
Certain women who have a significantly elevated risk of developing breast cancer might opt for a preventive surgical procedure to have their breasts removed. Risk-reducing breast surgery is an operation that significantly reduces the risk of developing breast cancer. This surgery is called a prophylactic mastectomy.
Consider the possibility of undergoing preventive surgery if you:
- Have a mutation in the BRCA1 or BRCA2 gene (or certain other genes that increase the risk of breast cancer) identified through genetic testing.
- Strong family history of breast cancer, such as multiple close relatives with breast cancer or at least one relative with breast cancer at a young age.
- Received chest radiation therapy before turning 30.
- Have or had cancer in one breast, especially if there is also a strong family history of breast cancer.
Similar to any surgical procedure, a mastectomy carries risks and potential side effects, some of which may impact your quality of life. For this reason, preventive surgery is generally not a suitable choice for women at an average risk of breast cancer or those with only a slightly elevated risk.
For women who are known (or strongly suspected) to have a BRCA1 or BRCA2 gene mutation, it might also be advisable to consider a prophylactic oophorectomy (removal of the ovaries).
Prophylactic Mastectomy: A Way to Reduce Breast Cancer Risk
A prophylactic mastectomy is a surgery to remove one or both breasts to reduce the risk of breast cancer. It can lower the risk by 90% or more, but it’s not a guarantee. It is considered for women at very high risk of breast cancer or for women already diagnosed with breast cancer who have additional risk factors. Before undergoing this surgery, it’s important to have a thorough discussion with a member of your cancer care team or a genetic counselor to understand the potential benefits, risks, and side effects.
Advancements in science and the development of new technologies have significantly reduced the side effects and recurrence of breast cancer after mastectomy surgery. By using tools such as the cancer diagnostic probe (CDP), doctors are able to detect and identify cancer cells in breast cancer more accurately. This real-time system is used during surgery to locate high-risk cells in cavity margins and cancerous cells in lymph nodes, leading to improved diagnosis and treatment. It is crucial to check the breast cavity margins after tumor removal to prevent any remaining cancer cells, as traditional methods like frozen section pathology and X-ray can miss over 20% of affected margins. Additionally, removing all affected lymph nodes is important to decrease the risk of local recurrences. This results in better diagnosis, care, and results for patients.
If Breast Cancer is Detected Early
Breast cancer in its early stage is typically characterized as cancer that has not extended beyond the breast or the axillary lymph nodes. The majority of breast cancer cases in the United States involve a diagnosis of early-stage cancer. Research revealed that breast cancer often first spreads to nearby lymph nodes in the axilla, or underarm, called the sentinel nodes. Taking out and examining one to three sentinel nodes, known as a sentinel lymph node biopsy, can help assess the spread of cancer. If the sentinel node is negative (no cancer), 99 percent of the time the cancer has not spread elsewhere in the body.
If breast cancer is detected early, the chances of successful treatment and survival significantly increase. Early detection allows for a broader range of treatment options, often less invasive and more effective, leading to better outcomes. It can also mean a lower risk of the cancer spreading to other parts of the body, reducing the need for more aggressive treatments. Regular screenings, such as mammograms, self-examinations, and awareness of the symptoms, are crucial in identifying breast cancer in its initial stages. By catching the disease early, patients have a higher probability of achieving remission and maintaining a good quality of life.
Conclusion
Breast cancer is a significant health issue, and numerous women seek information on breast cancer how to prevent it. Adopting a healthy lifestyle, including regular exercise, a balanced diet, maintaining a healthy weight, and limiting alcohol consumption, can significantly lower the risk. Additionally, avoiding tobacco use, undergoing regular screenings, understanding family history, and considering preventive medications if at high risk are crucial strategies. By focusing on these preventive measures, women can take proactive steps to reduce their chances of developing breast cancer.
Remember Regular screenings play a crucial role in quickly detecting this disease. If breast cancer is detected early, it can often be managed with less aggressive techniques, leading to better overall prognosis and decreased chances of severe complications. Early detection also broadens the range of personalized treatment options for patients, increasing the potential for a full recovery.
References
https://www.bcrf.org/blog/breast-cancer-prevention-breast-cancer-risk-reduction/
https://siteman.wustl.edu/prevention/8-ways/8-ways-to-prevent-breast-cancer/
https://www.cancer.gov/types/breast/patient/breast-prevention-pdq
