Breast cancer impacts a staggering number of individuals across the United States. With approximately one in eight women expected to receive a diagnosis in their lifetime, it’s crucial to understand the various factors that can contribute to developing this disease. P.S., men can develop breast cancer, too (about 1 out of every 100 breast cancers diagnosed in the United States is found in men). While there are some non-modifiable risk factors linked to breast cancer development risk—meaning you can’t change the risk factors you’re born with (like your genetics)—there’s a growing awareness about the lifestyle changes that can help in reducing your risk.
Though certain risk factors like age, family history and inherited genetic mutations are beyond one’s control, there are numerous modifiable elements that might make a difference. And among the choices, experts share that one tops the list of habits to start for reducing your risk of breast cancer.
The #1 Habit to Start to Help Reduce Your Risk of Breast Cancer
According to experts, engaging in regular physical activity is one of the most effective habits you can adopt to reduce your risk of breast cancer. “Research shows that women who engage in regular physical activity have a 10 to 20% lower risk of developing breast cancer compared with women who are inactive,” per Cassandra Padula BurkeRDN, CPT, registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab in Finksburg, MD. “Physical activity can help with healthy weight management, reducing body fat and regulating inflammation and hormones such as estrogen, which are factors linked to increased breast cancer risk,” Burke explained.
The healthy weight management factor is one that is noteworthy, per Naomi Grace Dempsey, MD, oncologist at Baptist Health. “One source of estrogen production in the body is the fat, and after menopause, when the ovaries stop making estrogen, fat is the only source of estrogen,” per Dempsey. “Estrogen is the food for about 80% of breast cancers. Less fat [on the body] means less food for estrogen-driven breast cancers” Dempsey explained. “Exercise also reduces inflammation and helps the immune system work better, which are both important for helping prevent the development or recurrence of breast cancer,” Dempsey added.
A systematic review meta-analysis published in 2019 highlighted this potential link between physical activity and breast cancer risk. After evaluating 38 studies, researchers determined that physical activity is significantly associated with a decrease in the risk of breast cancer. And 2020 data that focused on individuals based in the UK showed similar results. After analyzing data from over 160,000 participants, including information about their physical activity and breast cancer development, researchers showed that greater physical activity was associated with a reduction in breast cancer risk.
“Even the population with the highest risk of developing breast cancer (those with genetic mutations such as BRCA1 or BRCA2), can decrease their risk significantly through consistent exercise,” per Johanna Katz, M.A., RDN, LD, a Florida-based registered dietitian.
The good news is that you don’t have to be a marathon runner or serious weightlifter to reap the benefits. Even moderate forms of physical activity, like brisk walking or cycling, can make a significant difference when practiced consistently.
“The American Cancer Society, the American College of Sports Medicine and the American Institute for Cancer Research all recommend 150 to 300 minutes of moderate physical activity per week, or 75 to 150 minutes of vigorous activity per week,” per Katz. She explained that moderate physical activity can include activities such as brisk walking, doubles tennis, active home chores, water aerobics or slow biking. “Vigorous exercise includes activites such as jogging or running, biking up hills or at a fast pace, jumping rope, swimming laps, kickboxing and singles tennis,” Katz clarified.
Katz’s recommendation for the best specific exercise to practice for breast cancer prevention is “the activities that you enjoy and the forms of exercise which you will be able to perform consistently”. Walking is an activity that requires no special equipment and is relatively accessible for most. Those who get activity equal to taking a brisk walk 30 minutes a day may have about a 3% lower risk of breast cancer than those who aren’t active.
In addition to aerobic exercise, strength training twice per week is recommended for risk reduction, which is also in line with general guidelines for health.
The American Cancer Society suggests in addition to participating in physical activity, those who want to reduce their breast cancer risk should limit sedentary behavior such as watching TV, or sitting.
Other Tips for Lowering Breast Cancer Risk
Beyond including physical activity in your life, here are some other habits that are linked to a reduction in breast cancer risk:
- Staying up to date with appointments: Regular screenings and check-ups are crucial for early detection and prevention. Make sure to schedule and attend mammograms and other recommended health appointments to keep track of any changes in your breast health. “Early detection is key and is often more treatable, with better outcomes,” shared Katz.
- Consuming a balanced diet: Eating a variety of fruits, vegetables, proteins, healthy fats and whole grains provides essential nutrients that can help lower cancer risk. Include foods rich in antioxidants and fiber while limiting highly-processed foods and added sugar to support overall health.
- Limiting alcohol consumption (if you drink): Alcohol can increase estrogen levels and is linked to an elevated risk of breast cancer. If you drink, aim to minimize consumption and keep it to one drink per day or less to reduce this risk factor.
- Maintain a healthy weight: Excess body fat, especially after menopause, has been linked to an increased risk of breast cancer. Prioritizing a balanced diet and engaging in regular physical activity can help with healthy weight management and reduce this risk.
- Avoid smoking: Smoking has been linked to numerous health issues, including an increased risk of breast cancer. Quitting smoking can improve overall health and reduce the risk of various cancers. Talk to your healthcare team for resources to help support you if needed.
- If possible, breastfeed: Breastfeeding has been shown to slightly lower the risk of breast cancer, particularly if continued for several months. This benefit is thought to be due to the changes in breast tissue during lactation.
“While it is a myth that sugar causes cancer, high intake of added sugar and refined carbohydrates provides excess calorie intake which may contribute to weight gain and increased body fat which can put you at an increased risk of developing breast cancer,” clarified Burke.
The Bottom Line
Engaging in regular physical activity is one of the most effective habits for reducing the risk of breast cancer. Exercise plays a crucial role in maintaining a healthy weight, regulating hormones and supporting the immune system—all factors that contribute to lowering breast cancer risk. Activities such as brisk walking, jogging, cycling or even gardening can make a significant difference when incorporated consistently into one’s lifestyle. The key is to aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by health experts.
Moreover, the benefits of physical activity extend beyond reducing breast cancer risk. Exercise may improve overall well-being, enhance mental health by reducing anxiety and depression and increase overall energy levels, which contributes to a better quality of life. Adopting a routine that includes both cardiovascular and strength-training exercises not only promotes breast health but also supports bone health, enhances flexibility and improves cardiovascular and metabolic health. It’s clear that making physical activity a regular part of daily life can help serve as a powerful tool in the fight against breast cancer and other chronic diseases.
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