Breast cancer is the most common cancer among women worldwide. While certain risk factors for breast cancer, such as age and genetics, cannot be changed, there are numerous actions you can take today to lower your breast cancer risk.

By making simple lifestyle changes, you can significantly reduce your chances of developing this disease. In this article, we will discuss 30 actions that you can implement right away to help lower your breast cancer risk.

1. Maintain a Healthy Weight

Excess weight, especially after menopause, is linked to an increased risk of breast cancer. Aim for a healthy body weight by eating a well-balanced diet and engaging in regular physical activity.

2. Engage in Regular Exercise

Physical activity, such as brisk walking, jogging, or cycling, has been shown to lower the risk of breast cancer. Strive for at least 150 minutes of moderate-intensity exercise per week.

3. Limit Alcohol Consumption

Alcohol consumption is associated with an increased risk of breast cancer. To reduce your risk, limit alcoholic beverages to no more than one per day.

4. Quit Smoking

Smoking is linked to numerous health risks, including breast cancer. If you smoke, make a plan to quit today and seek support to help you on your journey.

5. Eat a Healthy Diet

Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Limit processed foods, saturated fats, and sugary drinks, as they contribute to an increased risk of breast cancer.

6. Breastfeed if Possible

For women who have children, breastfeeding can reduce the risk of both the mother and child developing breast cancer. If you can breastfeed, consider doing so.

7. Limit Hormone Therapy

Hormone therapy after menopause can increase the risk of breast cancer. If you are considering hormone replacement therapy, discuss the benefits and risks with your doctor.

8. Stay Physically Active

In addition to regular exercise, aim to minimize sedentary behaviors. Get up and move around frequently, even if it’s just for a few minutes, to decrease your breast cancer risk.

9. Conduct Regular Self-Exams

Get familiar with the normal look and feel of your breasts. Perform monthly self-exams to detect any changes or abnormalities and report them to your healthcare provider.

10. Schedule Regular Clinical Exams

Yearly clinical breast exams by a healthcare professional are crucial for early detection of breast abnormalities. Make sure to schedule and attend these appointments consistently.

11. Know Your Family History

Having a close relative diagnosed with breast cancer increases your risk. Familiarize yourself with your family’s medical history and inform your doctor so appropriate screening can occur.

12. Limit Exposure to Environmental Toxins

Avoid or minimize your exposure to environmental toxins, such as pesticides, chemicals, and radiation, as they may contribute to the development of breast cancer.

13. Use Sunscreen and Avoid Tanning Beds

Protect your skin from harmful UV radiation by using sunscreen when outdoors and avoiding the use of tanning beds, which can increase the risk of skin cancer.

14. Opt for Natural Cleaning Products

Certain cleaning products contain chemicals that may have carcinogenic properties. Switch to natural alternatives to reduce your exposure to potentially harmful compounds.

15. Manage Stress Levels

Persistent stress can weaken your immune system and may contribute to the development of cancer. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.

16. Get Vaccinated Against HPV

The human papillomavirus (HPV) is a risk factor for several cancers, including some types of breast cancer. Ensure you receive the HPV vaccine if you are eligible.

17. Limit Exposure to Estrogen-like Compounds

Avoid using products that contain estrogen-like compounds, such as certain cosmetics and plastics, as they may disrupt hormonal balance and increase breast cancer risk.

18. Get Sufficient Vitamin D

Research suggests that maintaining adequate vitamin D levels may help reduce the risk of breast cancer. Spend time outdoors or consider vitamin D supplements if necessary.

19. Be Aware of Postmenopausal Hormone Use

Postmenopausal hormone use, including estrogen-progestin therapy, increases the risk of breast cancer. Discuss the risks and benefits with your doctor and only use hormones when necessary.

20. Educate Yourself about Breast Cancer

Stay informed about the latest research, guidelines, and advancements in breast cancer prevention. Knowledge is power when it comes to lowering your risk.

21. Support Breast Cancer Research

Consider donating to organizations that support breast cancer research as they play a vital role in developing new prevention strategies and treatment options.

22. Get Regular Mammograms

Screening mammograms are essential for the early detection of breast cancer. Follow recommended guidelines and schedule regular mammograms according to your age and risk profile.

23. Assess Your Genetic Risk

If you have a family history of breast cancer, you may benefit from genetic counseling and testing. This can help identify specific gene mutations that increase your risk.

24. Be Mindful of Hormonal Birth Control

Some studies suggest a possible link between hormonal contraceptives and an increased risk of breast cancer. Discuss your options with your healthcare provider.

25. Practice Safe Sex

Engaging in safe sexual practices reduces the risk of sexually transmitted infections, some of which are associated with an increased risk of breast cancer.

26. Limit Exposure to Radiation

Whenever possible, reduce your exposure to medical imaging tests that involve radiation, such as CT scans and X-rays, as frequent exposure may increase breast cancer risk.

27. Be Cautious with Hormone-disrupting Chemicals

Chemicals found in certain plastics, household products, and food containers can disrupt hormone levels. Minimize your exposure to these substances to protect your health.

28. Prioritize Regular Sleep

Aim for 7-9 hours of quality sleep each night. Sufficient sleep is essential for overall health and well-being, including maintaining a healthy immune system.

29. Stay Hydrated

Drinking an adequate amount of water each day helps maintain overall health. Aim for at least 8 cups (64 ounces) of water per day to support proper bodily functions.

30. Advocate for Yourself

Ensure you receive proper healthcare, screenings, and follow-up care. Be an advocate for your own health and don’t hesitate to seek second opinions or ask questions.