Lower your breast cancer risk with these simple and effective lifestyle changes
Breast cancer is one of the most common cancers among women. While genetics and environment contribute to its development, research indicates that lifestyle choices, including diet and exercise, can significantly reduce the risk. Dr. Rohan Khandelwal, Lead Consultant Oncology at CK Birla Hospital, advises that small, mindful changes in your daily habits can lower breast cancer risk.
A key factor in prevention is maintaining a healthy weight. Dr. Khandelwal explains that obesity, particularly after menopause, raises the risk of hormone-receptor-positive breast cancer. Excess weight can disrupt hormone balance, particularly estrogen, which fuels cancer growth. By maintaining a healthy weight through a balanced diet and exercise, you can regulate hormone levels and decrease your chances of developing breast cancer.
Physical activity is another crucial preventive measure. Dr. Khandelwal recommends engaging in moderate to vigorous exercise for at least 150 minutes a week. Regular physical activity helps maintain a healthy weight, balances hormones, reduces inflammation, and boosts immune function—all vital factors in preventing cancer. Additionally, exercise promotes better circulation, enhancing the body’s ability to fend off cancer.
Diet plays a pivotal role in breast cancer prevention. Dr. Khandelwal suggests eating a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins. These foods provide essential vitamins, minerals, and antioxidants that support overall health. Cruciferous vegetables like broccoli, cauliflower, and kale, along with antioxidant-rich berries and nuts, are particularly effective in lowering cancer risk. These foods detoxify the body, combat oxidative stress, and regulate hormones.
Limiting alcohol intake is also important. Research consistently links alcohol consumption to an increased breast cancer risk, especially for women with a family history of the disease. Dr. Khandelwal recommends limiting alcohol to one drink per day, or better yet, avoiding it altogether. Reducing alcohol intake not only cuts cancer risk but also helps with weight management and overall health.
Processed foods, especially those high in refined sugars and unhealthy fats, increase breast cancer risk. Dr. Khandelwal advises avoiding processed foods, as they contribute to inflammation, weight gain, and hormone imbalance—factors that raise cancer risk. Instead, choose whole, unprocessed foods to reduce inflammation and supply your body with the nutrients needed to stay strong and cancer-free.
Quitting smoking is another step toward cancer prevention. Although the link between smoking and breast cancer is still being researched, tobacco use is a known risk factor for many cancers. Dr. Khandelwal recommends quitting smoking to improve overall health and reduce the risk of several types of cancer, including breast cancer.
Lastly, managing stress is vital. Chronic stress can disrupt hormone levels, immune function, and overall body health, contributing to cancer development. Dr. Khandelwal suggests relaxation techniques like yoga, meditation, or spending time with loved ones to manage stress. Stress management not only improves mental well-being but also keeps your body in a balanced, healthier state, further reducing cancer risk.
By adopting these simple lifestyle changes, you can significantly lower your risk of breast cancer while improving your physical and mental health.