As a local family doctor passionate about promoting wellness and managing disease through a balanced lifestyle, I understand the impact that small, consistent choices can have on overall well-being. For October, Breast Cancer Awareness Month, I’d like to share ten practical tips to help reduce the risk of breast cancer. Prevention through lifestyle changes can be empowering, and these recommendations are designed to support you in making informed, health-positive choices every day.
- Maintain a Healthy Weight: Being overweight or obese is associated with an increased risk of breast cancer, particularly after menopause. Excess fat tissue can increase estrogen levels, which may contribute to the development of breast cancer. A healthy weight not only reduces cancer risk but also promotes overall wellness, boosts energy, and supports longevity. To help maintain a healthy weight:
- Eliminate Snacks: Limiting eating to three balanced meals a day can help control calorie intake, prevent mindless eating, and encourage more mindful, nourishing meals.
- Limit Added Sugar: Excess sugar can contribute to weight gain and inflammation, which has been linked to cancer risk. Restrict added sugar to no more than once per week, avoid sugary beverages, and consider unsweetened alternatives for coffee and tea.
- Limit Refined Grains and Starchy Vegetables: Foods like flour tortillas, white bread, white rice, and potatoes quickly raise blood sugar levels, contributing to weight gain and potentially increasing cancer risk. Try whole grains, such as quinoa and barley, to increase fiber intake and stabilize blood sugar.
- Be Physically Active: Staying active is essential for maintaining a healthy weight and regulating hormones. Research shows that women who are physically active have a lower risk of breast cancer. Aim to walk at least 10,000 steps daily, incorporating small changes such as parking farther from work and taking the stairs instead of elevators. On weekends, a longer hike or bike ride can increase fitness and mental clarity. Additionally, include two sessions of strength training each week to support muscle health. Strength training exercises can include body weight routines, free weights, yoga, or Pilates, each of which builds muscle, improves bone density, and boosts metabolic health.
- Eat Plenty of Fruits and Vegetables: Filling half your plate with colorful fruits and vegetables provides essential vitamins, fiber, and antioxidants that may protect against cancer. These foods are rich in phytonutrients and other compounds with potential cancer-fighting properties. For example, berries are high in antioxidants, leafy greens support cellular health, and cruciferous vegetables like broccoli and kale contain glucosinolates, which may help deactivate cancer-causing substances in the body. Try to include a variety of produce in your diet each day for maximum benefit.
- Limit Processed and Red Meats: Studies suggest a link between high intake of processed meats (like bacon, sausage, and deli meats) and red meats with an increased risk of breast cancer. These meats often contain preservatives, nitrates, and other additives that can be harmful to cells. Instead, choose lean proteins like poultry, fish, and plant-based options such as beans, lentils, and tofu. These alternatives provide high-quality protein without the potential carcinogens associated with processed meats.
- Limit Ultra-Processed Foods: Ultra-processed foods, including packaged snacks, fast food, sodas, and processed desserts, often contain high levels of unhealthy fats, sugars, and preservatives that may contribute to cancer risk. Some of these ingredients, such as trans fats and artificial sweeteners, can promote inflammation and cellular damage. Choosing whole foods and minimally processed options not only benefits breast health but also supports gut health, metabolic function, and immune response.
- Limit Alcohol Intake: Alcohol consumption is a known risk factor for breast cancer, as it can increase estrogen levels and lead to DNA damage in cells. Limiting alcohol intake to one drink per day or less is recommended to reduce breast cancer risk. If you enjoy a drink on occasion, try to choose lower-alcohol options and alternate with non-alcoholic beverages like sparkling water or herbal tea to stay hydrated and minimize intake.
- Avoid Smoking: Smoking is linked to a variety of cancers, including breast cancer. If you’re trying to quit, remember that there are effective medications and nicotine replacement products that can double or even triple your chances of quitting successfully. Talking to your healthcare provider can help you find the best strategy for you, whether it’s medication, nicotine patches, or other support options. A smoke-free lifestyle improves lung function, reduces inflammation, and enhances overall health.
- Limit Hormone Replacement Therapy (HRT): Combined HRT, which includes both estrogen and progesterone, is linked to an increased, but very small, risk of breast cancer (most studies show less than 3 in 1,000). If HRT is necessary, talk with your doctor to explore the lowest effective dose for the shortest possible time. Non-hormonal options for managing menopausal symptoms, like certain lifestyle adjustments and non-hormonal medications, can be effective alternatives to HRT, potentially minimizing breast cancer risk.
- Manage Stress: Chronic stress can impact the body in numerous ways, potentially increasing cancer risk by weakening the immune system and promoting inflammation. Developing a regular routine to manage stress can positively impact health. For example, I use the Calm app for a quick 10-minute morning meditation that sets a calm tone for the day. Journaling for 15 minutes daily can also help release thoughts and emotions, reducing mental clutter. Additionally, a short 12-minute yoga routine using the Down Dog app adds another layer of relaxation, supporting flexibility, muscle tone, and mental peace.
- Get Regular Screenings: Regular screenings like mammograms can detect breast cancer early, improving the chances of successful treatment. Follow screening guidelines based on your age, personal risk factors, and family history. Early detection saves lives, so make sure to schedule routine screenings as recommended by your healthcare provider.
Dr. Nicholas Cohen, MD, is a board-certified family physician affiliated with the Tahoe Forest Health System. To book a visit with a primary care provider at Tahoe Forest, call (530) 582-6205.