How can you reduce the risk of breast cancer by adopting a healthy lifestyle?


In addition to breast self-examination and being present at the doctor for preventive screenings, studies have shown that lifestyle changes can reduce the risk of breast cancer even in high-risk women. Here are some recommendations for avoiding breast cancer risk factors:

Limit alcohol consumption.

The more alcohol you drink, the greater your risk of developing breast cancer. According to research on the effect of alcohol on breast cancer risk, the general recommendation is to limit yourself to less than one drink a day, as even small amounts of alcohol increase your risk.

Do not smoke

Evidence suggests a link between smoking and breast cancer risk, especially among premenopausal women. In addition, one of the best things you can do for your overall health is to not smoke.

Control your weight

Being overweight or obese increases your risk of breast cancer. This is especially true if obesity occurs later in life, especially after menopause.

Eat healthy

A healthy diet can reduce the risk of certain types of cancer, as well as diabetes, cardiovascular disease and stroke. For example, women who follow a Mediterranean diet that includes extra virgin olive oil and mixed nuts have a lower risk of breast cancer. The Mediterranean diet is based mainly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow this diet choose healthy fats, such as olive oil instead of butter and fish instead of red meat.

Get moving

Physical activity can help you maintain a healthy weight, thus preventing breast cancer. For most healthy adults, at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week is recommended, as well as strength training at least twice a week.