5 Breast Cancer Prevention Tips That May Lower Your Risk—Plus a Surprising GLP-1 Link
While there's no surefire way to avoid cancer, an oncologist says these strategies are worth trying
Key Takeaways
- You can take smart steps to reduce your breast cancer risk, though prevention isn't guaranteed.
- Limiting alcohol, eating a healthy diet and staying active are among the best-supported advice.
- Early research links GLP-1 drugs with lower breast cancer risk, but more studies are needed.
About one in eight women are diagnosed with breast cancer at some point in their lives, according to BreastCancer.org. “Breast cancer is the most common cancer in women worldwide and the most common cause of cancer death worldwide, although survival continues to improve in many countries,” reveals Hope Rugo, MD, medical oncologist with City of Hope. And while there’s no guaranteed way to prevent it completely, you can reduce your risk with a few simple lifestyle changes. Here, the simple breast cancer prevention strategies experts recommend.
5 breast cancer prevention strategies backed by science
To help reduce your risk of developing breast cancer, give these smart strategies a try—in addition to keeping up with regular breast cancer screenings, of course.
Savor veggie chili
Chili season is here, and your next batch can help ward off cancer when you pack it full of legumes. Research in the International Journal of Molecular Sciences has shown that a plant-based diet rich in beans and legumes such as lentils can reduce the incidence of a number of cancers, including breast. Polyphenols in lentils help regulate estrogen in the body, a hormone that often feeds breast cancer growth. If you must add meat, opt for chicken or turkey—red meat has been linked to higher breast cancer risk. Eat one to three half-cup servings each week to get the benefit.
Enjoy mocktail hour
Swapping wine for alcohol-free mocktails can cut your breast cancer risk by at least 10 percent, according to multiple studies. Alcohol breaks down to acetaldehyde, which damages DNA, while also increasing inflammation and altering hormone levels. “Epidemiologic studies suggest that regular alcohol intake increases the risk of breast cancer, perhaps due to increased estrogen storage and increased weight,” says Dr. Rugo. Still prefer wine or beer? Non-alcoholic versions of those drinks are available too.
Cut the lights
Have a habit of sleeping with the TV or a nightlight on? Artificial light can impact your sleep cycle, which a study in the Journal of Cancer Research and Clinical Oncology has shown could increase breast cancer risk. Nighttime disruptions impede production of melatonin—a sleep hormone that helps inhibit breast cancer growth—while also hampering the immune system. A better bet when it comes to breast cancer prevention: Switch off all electronics before bed and use blackout shades or an eye mask.
Go leaf peeping
Hiking the woods or even taking a neighborhood stroll to see fall foliage could help protect your breast health, as a study in Breast Cancer Research and Treatment found staying physically active helps curb cancer risk. “Exercise improves overall health and may reduce the risk of a number of illnesses including breast cancer,” confirms Dr. Rugo. “This may be due to reducing inflammation as well as improving weight and cardiovascular health.”
Aim for at least 30 minutes of moderate exercise at least five days a week as part of your breast cancer prevention strategy. Tip: Need a little motivation to get moving? Download a podcast you only listen to while exercising, then slip on a pair of comfortable headphones like (Skullcandy Crusher 720 Headphones) and cue up the latest episode while you walk.
Breast cancer prevention bonus: Could GLP-1s curb your risk?
New research has shown a link between GLP-1 weight loss drugs and a reduction in breast cancer risk. “GLP-1 agonists have a number of beneficial effects,” Dr. Rugo says. “There is increasing data that use might decrease the risk of breast cancer and a number of other medical conditions.” That said, more research is still needed to confirm the connection.
A version of this story appears in the October 12, 2026, issue of Woman’s World.
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