Lifestyle Choices to Reduce Breast Cancer Risk
A proactive approach to breast health starts long before symptoms appear. Understanding your personal risk, making healthy lifestyle choices, and scheduling regular screenings can help lower your risk and detect potential issues early.
Understanding Your Risk
Knowing your risk is one of the most powerful ways to protect your health. While some risk factors can’t be changed others can be managed through healthy habits and preventive care.
Uncontrollable Risk Factors
- Age: Risk increases with age; most breast cancers occur after 50.
- Gender: While men can develop breast cancer, it is more common in women.
- Family history & genetics: Close relatives with breast or ovarian cancer may increase risk.
- Personal history: Prior breast cancer raises the chance of recurrence.
- Dense breast tissue: A known risk factor that can also make cancers harder to see on mammograms.
Controllable Risk Factors
- Weight: Maintain a healthy weight—especially after menopause.
- Physical activity: Regular exercise supports hormonal balance and overall breast health.
- Alcohol use: Limit to one drink per day or less.
- Hormone therapy: Discuss alternatives to long-term HRT with your clinician.
- Radiation exposure: Avoid unnecessary imaging exposure when possible.
If you have a family history of breast cancer, consider genetic counseling and testing.
More about screenings
Check Your Risk For Breast Cancer
Complete the CHRISTUS Health Breast Cancer Assessment to receive a report with your breast cancer risk factors and tips on reducing those risks.
Nutrition and Diet for Breast Health
A diet rich in plant-based foods supports your body’s natural defenses.
- Fruits & vegetables: Eat a variety of colors for antioxidant protection.
- Lean proteins: Choose fish, poultry, and plant proteins like beans or tofu; limit red meat.
- Healthy fats: Use olive oil, avocados, nuts, and seeds instead of saturated fats.
- Limit processed foods: Focus on whole foods and reduce added sugars.
- Stay hydrated: Drink water throughout the day.
- Limit alcohol: Even moderate drinking can increase breast cancer risk.
Stay Active
Exercise helps regulate hormones, strengthen immunity, and maintain a healthy weight.
- 150 minutes of moderate activity per week, or
- 75 minutes of vigorous activity weekly, plus
- Strength training on two or more days.
Movement also supports mental well-being and reduces inflammation.
Manage Stress and Mental Well-Being
- Practice mindfulness or meditation.
- Try gentle exercise like yoga or stretching.
- Seek support from friends, family, a counselor, or spiritual care.
Caring for your mind supports your body—and your long-term breast health.
Medical Recommendations
- Mammograms: Most women should begin annual screening at age 40, or earlier if at higher risk.
- Breast exams: Practice self-awareness and schedule clinical exams as recommended.
- Genetic testing: Discuss testing if you have strong family history or known mutations.
- Medications: For some high-risk patients, preventive medicines may be considered.
Recurrence Prevention for Breast Cancer Survivors
- Maintain a healthy lifestyle and keep up with recommended screenings.
- Follow your oncologist’s follow-up plan closely.
- Keep imaging and exam records for comparison.
- Report any changes to your care team promptly.
Take the First Step Toward Prevention
Being proactive and making positive lifestyle choices—along with regular screenings—are essential steps in maintaining lifelong breast health.