Doctors Reveal 8 Easy Ways to Lower Your Breast Cancer Risk—With These Simple Habits
For example, doing the Sunday crossword or playing Wordle helps block the growth of harmful cells
Many factors impact your risk of developing breast cancer, like genetics, lifestyle and more. However, even people with no family history of breast cancer and a commitment to healthy habits can get the diagnosis. Thankfully, due to early detection and new treatment options, breast cancer outcomes continue to improve.
The National Cancer Institute reports that 90.8 percent of women survive at least five years after being diagnosed with breast cancer. Even though statistics have improved, it’s a good idea to establish healthy habits that aid in cancer prevention, and you can help reduce your risk of developing the disease in the first place with these easy steps.
8 easy ways to lower breast cancer risk, backed by doctors
Whether you have certain risk factors for breast cancer or simply want to be more proactive, these tips help lower your chances of getting breast cancer.
Woman's World Answers
Exercise early in the morning
While researchers have long known that exercise at any time of day can help thwart cancer, a study in Cancer Epidemiology found women who were active between 8 a.m. and 10 a.m. were less likely to get breast tumors.
Experimental evidence indicates that exercise performed at different times of the day may affect circadian rhythms, and circadian disruption has been linked to breast cancer. Researchers explain that morning movement optimizes the body clock to boost the nighttime production of melatonin, a sleep hormone that may inhibit cancer growth.
“The thought behind this is that stress on the body in the morning is less disruptive to your circadian rhythm and overall better for metabolism,” explains Dhivya R. Srinivasa, MD, FACS, double-board certified plastic surgeon and Founder of The Institute for Advanced Breast Reconstruction. “Accordingly, this allows for less stress on your cells and thereby reduces cancer risk.”
Eat more nuts to reduce your breast cancer risk
A study of more than 3,500 breast cancer survivors in the International Journal of Cancer found that women who regularly eat nuts may have a lower risk of recurrent cancer. Nuts’ good fats, protein and fiber tame inflammation and nix cell dysfunction.
Nuts are also rich in antioxidants that improve your overall health, adds Shridevi Singh, MD, Breast Surgical Oncologist at Good Samaritan Hospital. Including a variety of nuts in your diet can also support hormonal balance, which is essential to help reduce the risk of breast cancer, she says.
Enjoy more mushrooms
Eating a daily serving of mushrooms may have some protective benefits for your health. A Penn State study found that eating 18 grams (about ⅛ cup) of mushrooms daily may significantly cut breast cancer risk. The researchers explain that mushrooms’ amino acids shield cells from cancer-causing damage.
“Studies suggest mushrooms, particularly shiitake and maitake, could help lower breast cancer risk,” says Lilian Ebuoma, MD, Harvard-trained breast radiologist and the author of LOVE YOUR BREASTS, LOVE YOURSELF: A Comprehensive and Holistic Guide to Breast Care, Inside and Out. “Mushrooms contain bioactive compounds such as polysaccharides and beta-glucans, which may support the immune system and possess anti-cancer properties.”
Mushrooms exposed to ultraviolet light, such as portobello mushrooms, have a significantly higher vitamin D content. This plays a role in healthy cell growth and regulation, adds Dr. Ebuoma.
Give your brain a workout to reduce breast cancer risk
Surprisingly, research in the British Medical Journal found that women who reported higher levels of stress over an 18-year period had less risk of developing breast cancer than those who reported less stress. But because we know that stress can also have some damaging health effects, try bringing on “good stress”.
One easy way to do that is by challenging yourself: do the Sunday crossword (in pen!) or play Wordle. Researchers explain that stress alters hormone levels in the body and limits the growth of harmful cells. Bonus benefit: playing games can also improve cognitive health and even help ward off heart disease.
Supercharge your yogurt
Give your morning yogurt a cancer-fighting boost by adding flaxseed. A recent study in Microbiology Spectrum found that eating flaxseed helps reduce breast cancer risk by altering the relationship between gut bacteria and microRNA—molecules that regulate gene expression—in mammary glands. Add 2 Tbs. of flaxseed to your yogurt daily to get the benefit.
Stay hydrated to reduce breast cancer risk
A study in Biomedical Research and Therapy found that sipping four to eight glasses of water daily may lessen your odds of developing postmenopausal breast cancer. Water helps flush toxins out of the body and helps promote overall health and well-being.
“Proper hydration is paramount for all bodily functions, especially to promote the efficient elimination of toxins,” says Dr. Singh. “Drinking adequate water will support metabolic processes in your body, which can contribute to lowering your breast cancer risk.”
Play pickleball
Playing pickleball is more than just a fun way to stay fit and maintain a healthy weight—it also can help protect your breasts from cancer. An analysis of nearly 140 studies in Clinical Breast Cancer found that physical activity such as pickleball reduced breast cancer risk in postmenopausal women. Aim to get about 30 minutes of exercise each day, five days a week.
Take vitamin D to reduce breast cancer risk
Vitamin D plays a critical role in bone health, and new research also connects it to cancer prevention. A study in Nutrients identified a link between vitamin D levels and breast cancer risk, finding that women with higher concentrations of vitamin D have up to an 80 percent reduced risk of breast cancer development.
“Low vitamin D levels have been associated with all sorts of bad things: poorer surgical outcomes, decreased bone density, depression and an increased risk of breast cancer, just to name a few,” says Dr. Srinivasa.
She recommends eating vitamin D-rich foods daily. One smart pick: fatty fish such as rainbow trout, tuna and salmon—all of which are rich in vitamin D to help you get the recommended daily allowance of 600 IU.
Looking for a way to complement your natural vitamin D intake? Talk to your doctor about whether a supplement may be right for you.
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