Lifestyle Tips to Reduce the Risk of Breast Cancer

Did you know that one in eight women have a risk of being diagnosed with breast cancer? That is a large number considering the advancement we have made in the field of cancer detection, treatment and cancer awareness.

A possible consolation, though, is that 90 percent of all cancers are said to be caused by lifestyle factors, not genetic ones. This may give us a chance to try and curb its expanse.

What can we do to reduce the risk of being diagnosed with breast cancer?

Here are some lifestyle tips from doctors who have been studying this disease for years:

  • Don’t neglect your precious sleep

Sleep is indeed precious because a lack of it can impact overall health. Doctors recommend getting six to eight hours regularly because sleep deprivation can cause an imbalance in cortisol, insulin and estrogen. This imbalance can lead to many health conditions including breast cancer.

  • Take mindful breaks throughout the day

Mindfulness is an essential technique to learn; practicing mindfulness can help you stay calm and composed, be aware of the present and not worry about the future or the past. Mindfulness techniques like taking a break when you are stressed or meditating in the morning might reduce stress and the risk of cancer.

  • Keep your surroundings dust-free

Keeping the house clean and dust-free is good for the upkeep of the house and your health because experts say that you shouldn’t let any kind of dust accumulate as it could contain chemicals from the flooring, cleaning materials, etc., that can accumulate and enter the body to mimic the characteristics of estrogen.

  • Take a walk

Whether you walk alone, with your spouse, best friend or your pet, make sure you walk for at least 30 minutes a day for optimum health benefits. Experts say that moderate activity of at least two and a half hours a week might help keep your body mass index (BMI) in a healthy range, thus reducing the risk of breast cancer.

  • Hormone replacement?

Hormone replacement medications and therapies might be useful for women undergoing menopause, but it has been shown that the ones containing progesterone might increase your risk of breast cancer.

  • Eat your vegetables

Munch on cruciferous vegetables like cauliflower, broccoli and kale, which are good sources of indoles and isothiocyanates that might inhibit the development of breast cancer. A study also showed that women who followed diets like the Mediterranean diet that include nearly six servings of vegetables and fruits a day might reduce the risk of an aggressive breast cancer called hormone-receptor-negative by 40 percent.

  • Limit alcohol intake

Alcohol consumption has been linked to an increased risk of breast cancer and it is recommended that women who drink should be mindful of their intake and try to limit it to five drinks a week.

While these tips are extremely useful, the most important one to remember is to be familiar with your body, understand the shape and texture of your breasts, be regular with mammograms and inspect your breasts once a month to feel for unusual lumps and growths. Any changes, even subtle ones, should be reported to the doctor, even if it is to rule out malignancy.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Engler, S. (2018, October). Playing defense. Martha Stewart Living, 60-62.