Breast cancer is one of the most prevalent cancers among women globally, affecting approximately one in eight women1 in the United States during their lifetime. Women in the U.S. are diagnosed with breast cancer more than any other type of cancer2 except skin cancer. Despite this significant statistic, there are many proactive steps we can take to mitigate our risk.
We all share one common trait that puts us at risk for breast cancer: we are women. While that is one risk factor we can not change, there are many aspects of our lives, including our diet, exercise routines, and other lifestyle habits, in which we can take steps to help prevent breast cancer.
If you're wondering, “How can I avoid breast cancer?”– this article is for you. We'll explore practical strategies that can significantly decrease your risk of breast cancer and generally help to safeguard your health.
In this article:
12 Breast Cancer Risk Factors
Breast cancer risk factors are varied and can include both uncontrollable and controllable elements. When you know your own risk, this knowledge can help guide decisions about lifestyle changes, screening, and preventive strategies, such as regular mammograms that can significantly improve early detection and prognosis3 for women at risk.
Here are some of the most significant risk factors for breast cancer4:
Gender
Being female is the most significant risk factor for developing breast cancer since women produce significantly more estrogen, which plays a role in breast cancer development. Women are about 100 times more likely to develop breast cancer than men, although men may also develop breast cancer.
Genetics
Approximately 5-10% of breast cancer cases are thought to be hereditary, resulting directly from gene defects (mutations) inherited from a parent. BRCA1 and BRCA2 are the most well-known genes linked to breast cancer risk5.
Often, people will place a great deal of emphasis on the genetic component of breast cancer. While it is important to consider, there are also modifiable factors like nutrition, lifestyle, environmental toxin exposure and exercise that can influence who goes on to develop breast cancer.
Family History
Having a first-degree relative (mother, sister, or daughter) with breast cancer nearly doubles a woman's risk6. Having two first-degree relatives increases the risk about three-fold and is considered a strong family history of breast cancer.
This may be due to genetics, shared lifestyle habits, environmental exposure, or other factors. If you have a first-degree family member, it is important to consider what positive habits you can embrace to lower your risk.
Personal Medical History
Women who have had breast cancer before are more likely to develop it again, either in the same breast or in the other breast. Furthermore, certain non-cancerous breast diseases, such as atypical hyperplasia, can also increase risk.
Race and Ethnicity
White women are slightly more likely to develop breast cancer than African American, Hispanic, and Asian women.
African American women are more likely to die from the disease, which may be attributed to higher incidence of obesity and diabetes, as well as a lower likelihood to have breastfed7. However, there exists significant barriers in access to care that would enable early detection and quality cancer treatment. Socioeconomic inequalities play a significant role in cancer outcomes for Black women.
Diet and Exercise
The quality of your diet, the level of physical activity you engage in, and your body weight all play significant roles in the risk of breast cancer. Obesity increases the risk of cancer8, especially after menopause, as does metabolic syndrome.
Alcohol Consumption and Smoking
The risk of breast cancer increases with the amount of alcohol consumed and cigarettes smoked9. Women who drink two to three alcoholic drinks per day have about a 20% higher risk10 relative to non-drinkers.
Alcohol can raise levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer. Studies have shown that alcohol can also damage DNA in cells, which contributes to cancer development and progression.
Traditional smoking is a significant risk factor for the development of cancer. While extensive research has not been done regarding vaping, there are early studies11 showing increased risk of cancer.
Reproductive History
Having the first child after age 30, not breastfeeding, never having been pregnant, and using birth control pills can slightly increase breast cancer risk.
Getting your first period before the age of 12 also increases your risk, as does entering into menopause later in life. This is presumably due to having a longer period of exposure to estrogen.
Birth Control Pills and Hormone Replacement Therapy (HRT)
Long-term use (such as more than four years12) of combined estrogen and progestin HRT increases the risk of breast cancer. This risk typically decreases once HRT is stopped.
Birth control can also increase your cancer risk due to the effects of synthetic hormones on breast tissue.
While for many years the concern has been raised about estrogen in menopause hormone therapy, the research13 has pointed towards synthetic progestins (not to be confused with bioidentical progesterone) as the primary culprit in breast cancer risk.
Radiation Exposure and Dense Breasts
Women who have been found to have dense breasts via mammography or who have undergone radiation therapy to the chest area as treatment for another cancer have a significantly higher risk14 of developing breast cancer.
Age and Breast Cancer Risk
The risk of developing breast cancer increases significantly with age, with the majority of cases occurring in women over 40. In fact, about 77% of women diagnosed15 with breast cancer each year are over the age of 50.
About two out of three (or 66%) of invasive breast cancers are found in women 55 or older. In the U.S., the median age at diagnosis is 62 years.
- Under 45: Younger women generally have a lower risk of breast cancer compared to older women, but cancers in younger women can be more aggressive.
- 45 to 55: Breast cancer risk begins to increase after age 45, partly due to the hormonal changes associated with menopause.
- Over 55: The majority of breast cancer cases occur in women over this age. The risk continues to increase with age, as cumulative exposure to estrogen over a lifetime is a well-documented risk factor.
How to Decrease Your Risk of Breast Cancer
Some factors that can put you at risk for developing cancer, like your age and genetic predisposition, are beyond your control. However, lifestyle choices and environmental exposures also play significant roles in influencing breast cancer risk—and you do have the power to do something about these risks.
Below are steps you can take to help reduce your breast cancer risk:
1. Optimize Your Diet
Eating a diet rich in fruits and vegetables16 is pivotal for cancer prevention. Vegetables from the brassica family, such as broccoli, Brussels sprouts, and cauliflower, are especially protective because they contain compounds like glucosinolates, sulforaphane, and indoles that have been shown to fight cancer17 effectively.
Additionally, brightly colored plant foods—like berries, cherries, tomatoes, and leafy greens— are packed with fiber, phytochemicals, and antioxidants that enhance cellular health and can provide protection against cellular damage.
Some of the best foods for preventing breast cancer18 (and other types of cancer, too) include:
- Broccoli and cruciferous vegetables: Rich in compounds known for their cancer-fighting properties, vegetables like broccoli, cauliflower, and Brussels sprouts are powerful in preventing cancer cell growth.
- Berries: Packed with antioxidants and vitamins, berries like blueberries, strawberries, and raspberries help protect cells from damage and reduce inflammation.
- Leafy greens: Spinach, kale, and other leafy greens contain high levels of fiber, antioxidants, and carotenoids, all of which have been shown to reduce cancer risk.
- Tomatoes: Tomatoes are high in lycopene, a powerful antioxidant that's believed to be particularly good for combating breast cancer.
- Garlic and onions: These pungent vegetables are high in allicin, which has been found to inhibit cancer cell growth and reduce the risk of breast cancer.
- Whole grains: Foods like brown rice, oats, and quinoa contain fiber, which helps maintain a healthy digestive system, supports gut health and hormone metabolism, and may lower the risk of breast cancer.
- Fiber-rich foods: Foods high in fiber (like veggies, nuts, seeds, grains, and legumes) help regulate hormones by aiding in the proper excretion of excess estrogen19. They also support normal immune function by boosting gut health, which is where most of the immune system is found. Aim for 25-30 grams of fiber each day. Here’s how to get more fiber.
Flaxseeds and other seeds: Flax is rich in lignans and has antioxidant properties that can help reduce cancer risk by battling free radicals in the body. Other seeds too, such as chia, pumpkin, and sunflower seeds, are rich in minerals like zinc and magnesium, as well as fiber, which helps the body detoxify excess estrogens. You can try seed cycling to optimize your hormone balance, such as by adding seeds to smoothies, salads, yogurts, homemade snacks, and so on.
2. Maintain a Healthy Weight
Research consistently shows that being overweight or obese increases the risk of breast cancer, particularly after menopause. A body mass index (BMI) over 25 is linked to a higher likelihood of breast cancer diagnosis and recurrence. Managing your weight through a balanced diet and regular exercise is a key preventive strategy.
Learn more about how to work with your hormones to lose weight.
3. Get Regular Exercise
The American Cancer Society suggests doing moderate exercise for about 45-60 minutes per day, at least five days a week. Regular physical activity helps lower inflammation, assist in weight management, support immune function, and regulate hormones, including estrogen and insulin levels, which can lower breast cancer risk.
4. Limit Alcohol Consumption and Quit Smoking
Alcohol consumption is directly linked to an increased risk of breast cancer. Studies, including a significant prospective study involving over 320,000 women, have found that consuming two or more alcoholic drinks daily can increase breast cancer risk by up to 30 to 50%20.
Smoking is also a well-known risk factor for many cancers, including breast cancer. Quitting can significantly reduce your risk.
5. Reduce Exposure to Estrogen
Prolonged exposure to estrogen, whether through hormone replacement therapy or birth control pills, can increase breast cancer risk. If you're considering or currently using these therapies, discuss the risks and benefits with your healthcare provider to find a balance that works for your health.
You can also reduce your exposure and support hormonal balance by keeping xenoestrogens out of your kitchen. These include chemicals like BPA, phthalates, and BHT which can mimic estrogen's effects in the body. They're found in some foods, such as canned goods, along with plastic containers and other food storage items.
Eat less processed foods overall, use glass storage containers for your leftovers, and opt for glass or stainless steel reusable water bottles instead of plastic.
For more tips on avoiding xenoestrogens, read this article.
6. Focus on Gut Health
The health of your gut and digestive system plays a critical role in overall health, including breast health. The liver processes excess hormones, including estrogen, and the gut helps eliminate them.
Consuming a diet high in fiber, using probiotics, and addressing gut health issues (like leaky gut or food intolerances)can support your body’s detoxification processes and help with proper nutrient absorption.
Breastfeeding and Cancer Prevention
Does breastfeeding reduce breast cancer risk? Yes, evidence suggests that breastfeeding can lower the risk of breast and ovarian cancers21. The longer a woman breastfeeds, including after multiple pregnancies, the more protection she benefits from. One large study found that the relative risk for breast cancer in women is reduced by 4% for every 12 months22 a woman breastfeeds and is reduced by 7% for each child she gives birth to.
The protective effects are believed to be due to hormonal changes that take place during lactation that delay the return of menstrual cycles. While nursing, a woman experiences less exposure to hormones like estrogen, which can promote breast cancer cell growth.
Key Takeaways: How Do You Prevent Breast Cancer?
- Women in the U.S. have about a 1 in 8 chance of developing breast cancer.
- Engage in regular exercise, maintain a healthy diet, and manage your weight to significantly lower your risk of breast cancer.
- Limit alcohol intake, quit smoking, and focus on gut health to reduce exposure to cancer-promoting factors.
- Discuss any use of HRT or birth control pills with your healthcare provider to assess risk factors related to estrogen exposure.
- Through these strategies, not only can you reduce your risk of developing breast cancer, but you can also promote overall health as you age, making these lifestyle choices beneficial beyond cancer prevention.
References
- https://www.cancer.gov/types/breast/risk-fact-sheet ↩︎
- https://www.cancer.gov/types/breast/patient/breast-prevention-pdq ↩︎
- https://www.ncbi.nlm.nih.gov/books/NBK65973/ ↩︎
- https://www.cancer.org/cancer/types/breast-cancer/risk-and-prevention/lifestyle-related-breast-cancer-risk-factors.html ↩︎
- https://www.ncbi.nlm.nih.gov/books/NBK65973/ ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S1521693419301701?via%3Dihub ↩︎
- https://www.bcrf.org/blog/black-women-and-breast-cancer-why-disparities-persist-and-how-end-them ↩︎
- https://nutritionsource.hsph.harvard.edu/cancer/preventing-cancer/ ↩︎
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2804477 ↩︎
- https://www.cancer.org/cancer/types/breast-cancer/risk-and-prevention/lifestyle-related-breast-cancer-risk-factors.html ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703643 ↩︎
- https://www.cancer.org/cancer/types/breast-cancer/risk-and-prevention/lifestyle-related-breast-cancer-risk-factors.html ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417494/pdf/aeb.2021.90.pdf ↩︎
- https://www.cancer.org/content/dam/cancer-org/cancer-control/en/booklets-flyers/breast-cancer-fact-sheet-patient-version.pdf ↩︎
- https://www.webmd.com/breast-cancer/what-causes-breast-cancer ↩︎
- https://www.aicr.org/resources/blog/top-questions-from-dietitians-about-diet-and-cancer/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432495/ ↩︎
- https://www.mdpi.com/2072-6643/11/7/1514 ↩︎
- https://ascopubs.org/doi/10.1200/OP.21.00343?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832299/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069526/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/12133652/ ↩︎
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