Breast cancer is a major health concern facing women worldwide. According to the American Cancer Society (ACS), breast cancer is the most common cancer among women worldwide.

While there are several factors that can increase the risk of breast cancer, living a healthy and active lifestyle can help minimize the risk.

Eat a healthy diet

The food you eat can significantly impact your breast cancer risk. Studies suggest that women who consume a diet rich in fruits, vegetables, whole grains, and low in animal fat have a lower risk of developing breast cancer.

Incorporate a variety of fruits and vegetables into your diet each day, and limit your intake of processed and red meat. Additionally, limit your alcohol intake. Drinking alcohol increases the risk of breast cancer, so try to limit yourself to no more than one drink a day.

Exercise regularly

Exercise is a crucial part of living a healthy and active lifestyle. Exercise can help maintain a healthy weight, boost your mood, and reduce your risk of developing breast cancer.

The ACS recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.

Stay at a healthy weight

Being overweight or obese can increase the risk of developing breast cancer. Maintaining a healthy weight can help minimize this risk. To maintain a healthy weight, incorporate a healthy diet and regular exercise into your daily routine.

If you’re struggling with weight management, consider working with a registered dietitian or health coach to develop a personalized plan to help you reach your goals.

Get regular mammograms

Mammograms are an important tool for detecting breast cancer early. The American Cancer Society recommends that women begin getting mammograms at age 40 and continue to have them every year.

Women with a higher risk of breast cancer may need to start getting mammograms earlier and more frequently.

Know your family history

Genetics can play a role in breast cancer risk. If you have a family history of breast cancer, you may have an increased risk of developing the disease. Talk to your healthcare provider about whether genetic testing is appropriate for you.

If you do have a genetic mutation that increases your risk of breast cancer, your provider can provide recommendations on ways to minimize your risk.

Avoid exposure to radiation

Radiation exposure can increase the risk of developing breast cancer. Limit your exposure to unnecessary radiation by avoiding unnecessary medical tests and procedures that involve radiation.

Talk to your healthcare provider about risks and benefits when radiation is recommended.

Avoid exposure to chemicals

Some chemicals can increase the risk of breast cancer. Limit your exposure to chemicals in cosmetics, personal care products, and household cleaners. When possible, choose products that are free from parabens, phthalates, and other harmful chemicals.

Don’t smoke

Smoking is a significant risk factor for several types of cancer, including breast cancer. If you smoke, consider quitting. If you’re having trouble quitting, talk to your healthcare provider about smoking cessation programs and tools.

Manage stress

Chronic stress can impact your physical and emotional health. Stress can impact your immune system and increase inflammation throughout your body, which can increase the risk of developing breast cancer.

Practice stress-reducing techniques like mindfulness meditation, deep breathing, and yoga to help reduce stress and improve your overall health.

Conclusion

Living a healthy and active lifestyle can significantly reduce your risk of developing breast cancer.

Eating a healthy diet, exercising regularly, maintaining a healthy weight, getting regular mammograms, knowing your family history, limiting exposure to radiation and chemicals, not smoking, and managing stress are all ways you can minimize your breast cancer risk. Talk to your healthcare provider about ways to reduce your risk of developing breast cancer today.