6 Effective Ways to Lower the Risk of Breast Cancer Every Woman Needs to Know

Breast cancer is insidious as it might not be accompanied by any symptom in the early stages. According to the Centers for Disease Control and Prevention, breast cancer is the second most common cancer among women in the United States. About 1 in 8 U.S. women will develop breast cancer throughout their lifetime.   

In 2021, an estimated 281,550 new cases of breast cancer are expected to be diagnosed in women in the U.S. The most common sign of breast cancer is a new lump in the breast that was not there before. But not all lumps are malignant (cancerous). 

This type of cancer doesn’t discriminate and is not always preventable. There are certain risk factors we are not able to change, like some gene mutations or age. There are certain habits linked to breast cancer that can be eliminated. So, here are some ways that can help you reduce your breast cancer risk:

1. Give up alcohol 

In fact, one to two drinks or more of alcohol per day might raise the risk of breast cancer. According to recent research, an elevated risk of breast cancer is linked to alcohol consumption. Scientists have found that the risk of breast cancer was 1.6 times higher in heavy drinkers compared to nondrinkers. 

2. Don’t miss your routine mammogram

A mammogram can help identify malignant (cancerous) tumors and other abnormalities that could be missed during a self-exam. According to the National Cancer Institute, mammograms help lower breast cancer-related deaths in women ages 40 to 77. 

3. Manage your weight  

Having extra pounds or obesity, especially after menopause, raises the chances of breast cancer significantly. That’s why one of the best ways to lower the risk is to maintain a healthy weight. 

So, what’s the connection between obesity and breast cancer? The more fat a woman has in her body, the more estrogen her body can potentially produce. Too high levels of estrogen have been related to an increased risk of developing both breast and uterine cancer. If you have excess weight, consider talking to a dietitian about a weight loss program that suits you. 

4. Know your family’s health history 

If you don’t know your family history of breast cancer, it’s a good idea to obtain those details. Talk to your family and take note of their health history. It’s an essential part of breast cancer prevention since medical experts believe that about five to ten percent of breast cancer are hereditary. If your sister, mother, or daughter has had a breast cancer diagnosis, your own risk nearly doubles. 

5. Give up smoking 

Probably everyone knows that giving up smoking can help lower the risk of heart disease as well as prevent lung cancer, however, it also helps reduce the risk of breast cancer. Women who started smoking before their first menstrual cycle have a 61 percent higher risk and women who started smoking after their first cycle for 11 or more years before giving birth have a 45 percent higher risk of getting breast cancer. 

6. Increase your fiber intake 

The good news: high fiber intake can also help you reduce your risk of breast cancer. According to several studies, women who consumed 30 grams of fiber per day had a 32 percent lower risk of breast cancer. Add more oats, apples, barley, and carrots to your diet to get soluble fiber, and consider eating more green beans, nuts, cauliflower, and wheat bran to get insoluble fiber. Both types of fiber are essential for your health.