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Photo:image: getty, Design: EatingWell
image: getty, Design: EatingWell
Breast cancer impacts a staggering number of individuals across the United States. With approximately 1 in 8 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 Thing You Should Do 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,” perCassandra Padula Burke, RDN, CPT,a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab in Finksburg, Maryland. “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, perNaomi Grace Dempsey, M.D.,an 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. 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.”
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 U.K. 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,” saidJohanna 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 a 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,” said 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 activities 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 for 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.
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:
“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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Cancer Society.Key Statistics for Breast Cancer.Center for Disease Control.About Breast Cancer in Men.Chen X, Wang Q, Zhang Y, Xie Q, Tan X.Physical Activity and Risk of Breast Cancer: A Meta-Analysis of 38 Cohort Studies in 45 Study Reports.Value Health. 2019 Jan;22(1):104-128. doi: 10.1016/j.jval.2018.06.020.Guo W, Fensom GK, Reeves GK, Key TJ.Physical activity and breast cancer risk: results from the UK Biobank prospective cohort.Br J Cancer. 2020 Mar;122(5):726-732. doi: 10.1038/s41416-019-0700-6.Bucy AM, Valencia CI, Howe CL, Larkin TJ, Conard KD, Anderlik EW, Valdivi SI, Bea JW.Physical Activity in Young BRCA Carriers and Reduced Risk of Breast Cancer.Am J Prev Med. 2022 Nov;63(5):837-845. doi: 10.1016/j.amepre.2022.04.022.Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC.Physical activity and risk of breast cancer among postmenopausal women.Arch Intern Med. 2010 Oct 25;170(19):1758-64. doi: 10.1001/archinternmed.2010.363.Stamatakis E, Lee IM, Bennie J, Freeston J, Hamer M, O’Donovan G, Ding D, Bauman A, Mavros Y.Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints.Am J Epidemiol.2018 May 1;187(5):1102-1112. doi: 10.1093/aje/kwx345.American Cancer Society.Five Ways To Reduce Breast Cancer Risk.National Breast Cancer Foundation.Healthy Habits.Stordal B.Breastfeeding reduces the risk of breast cancer: A call for action in high-income countries with low rates of breastfeeding.Cancer Med.2023 Feb;12(4):4616-4625. doi: 10.1002/cam4.5288.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Cancer Society.Key Statistics for Breast Cancer.Center for Disease Control.About Breast Cancer in Men.Chen X, Wang Q, Zhang Y, Xie Q, Tan X.Physical Activity and Risk of Breast Cancer: A Meta-Analysis of 38 Cohort Studies in 45 Study Reports.Value Health. 2019 Jan;22(1):104-128. doi: 10.1016/j.jval.2018.06.020.Guo W, Fensom GK, Reeves GK, Key TJ.Physical activity and breast cancer risk: results from the UK Biobank prospective cohort.Br J Cancer. 2020 Mar;122(5):726-732. doi: 10.1038/s41416-019-0700-6.Bucy AM, Valencia CI, Howe CL, Larkin TJ, Conard KD, Anderlik EW, Valdivi SI, Bea JW.Physical Activity in Young BRCA Carriers and Reduced Risk of Breast Cancer.Am J Prev Med. 2022 Nov;63(5):837-845. doi: 10.1016/j.amepre.2022.04.022.Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC.Physical activity and risk of breast cancer among postmenopausal women.Arch Intern Med. 2010 Oct 25;170(19):1758-64. doi: 10.1001/archinternmed.2010.363.Stamatakis E, Lee IM, Bennie J, Freeston J, Hamer M, O’Donovan G, Ding D, Bauman A, Mavros Y.Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints.Am J Epidemiol.2018 May 1;187(5):1102-1112. doi: 10.1093/aje/kwx345.American Cancer Society.Five Ways To Reduce Breast Cancer Risk.National Breast Cancer Foundation.Healthy Habits.Stordal B.Breastfeeding reduces the risk of breast cancer: A call for action in high-income countries with low rates of breastfeeding.Cancer Med.2023 Feb;12(4):4616-4625. doi: 10.1002/cam4.5288.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Cancer Society.Key Statistics for Breast Cancer.Center for Disease Control.About Breast Cancer in Men.Chen X, Wang Q, Zhang Y, Xie Q, Tan X.Physical Activity and Risk of Breast Cancer: A Meta-Analysis of 38 Cohort Studies in 45 Study Reports.Value Health. 2019 Jan;22(1):104-128. doi: 10.1016/j.jval.2018.06.020.Guo W, Fensom GK, Reeves GK, Key TJ.Physical activity and breast cancer risk: results from the UK Biobank prospective cohort.Br J Cancer. 2020 Mar;122(5):726-732. doi: 10.1038/s41416-019-0700-6.Bucy AM, Valencia CI, Howe CL, Larkin TJ, Conard KD, Anderlik EW, Valdivi SI, Bea JW.Physical Activity in Young BRCA Carriers and Reduced Risk of Breast Cancer.Am J Prev Med. 2022 Nov;63(5):837-845. doi: 10.1016/j.amepre.2022.04.022.Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC.Physical activity and risk of breast cancer among postmenopausal women.Arch Intern Med. 2010 Oct 25;170(19):1758-64. doi: 10.1001/archinternmed.2010.363.Stamatakis E, Lee IM, Bennie J, Freeston J, Hamer M, O’Donovan G, Ding D, Bauman A, Mavros Y.Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints.Am J Epidemiol.2018 May 1;187(5):1102-1112. doi: 10.1093/aje/kwx345.American Cancer Society.Five Ways To Reduce Breast Cancer Risk.National Breast Cancer Foundation.Healthy Habits.Stordal B.Breastfeeding reduces the risk of breast cancer: A call for action in high-income countries with low rates of breastfeeding.Cancer Med.2023 Feb;12(4):4616-4625. doi: 10.1002/cam4.5288.
American Cancer Society.Key Statistics for Breast Cancer.
Center for Disease Control.About Breast Cancer in Men.
Chen X, Wang Q, Zhang Y, Xie Q, Tan X.Physical Activity and Risk of Breast Cancer: A Meta-Analysis of 38 Cohort Studies in 45 Study Reports.Value Health. 2019 Jan;22(1):104-128. doi: 10.1016/j.jval.2018.06.020.
Guo W, Fensom GK, Reeves GK, Key TJ.Physical activity and breast cancer risk: results from the UK Biobank prospective cohort.Br J Cancer. 2020 Mar;122(5):726-732. doi: 10.1038/s41416-019-0700-6.
Bucy AM, Valencia CI, Howe CL, Larkin TJ, Conard KD, Anderlik EW, Valdivi SI, Bea JW.Physical Activity in Young BRCA Carriers and Reduced Risk of Breast Cancer.Am J Prev Med. 2022 Nov;63(5):837-845. doi: 10.1016/j.amepre.2022.04.022.
Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC.Physical activity and risk of breast cancer among postmenopausal women.Arch Intern Med. 2010 Oct 25;170(19):1758-64. doi: 10.1001/archinternmed.2010.363.
Stamatakis E, Lee IM, Bennie J, Freeston J, Hamer M, O’Donovan G, Ding D, Bauman A, Mavros Y.Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints.Am J Epidemiol.2018 May 1;187(5):1102-1112. doi: 10.1093/aje/kwx345.
American Cancer Society.Five Ways To Reduce Breast Cancer Risk.
National Breast Cancer Foundation.Healthy Habits.
Stordal B.Breastfeeding reduces the risk of breast cancer: A call for action in high-income countries with low rates of breastfeeding.Cancer Med.2023 Feb;12(4):4616-4625. doi: 10.1002/cam4.5288.
