Can You Decrease Your Risk of Breast Cancer? – Part II

Last week, we talked about some risk factors for breast cancer, including both modifiable and non-modifiable factors. This week, we will start by talking about a couple of risk factors that may or may not be considered as modifiable. Then we will talk about the ways in which you can decrease your risk of developing breast cancer.

• Pregnancy – Having the first full-term pregnancy at an early age (especially in the early twenties) along with a subsequently increasing number of births are associated with a reduced risk of breast cancer (about 7% decrease in risk for each birth). Protection has been seen at approximately the 34th week of pregnancy and is not confirmed for pregnancies lasting 33 weeks or less.
• Breastfeeding – The risk of breast cancer is reduced by approximately 4.5% for every 12 months of breastfeeding. Breastfeeding reduces the risk of Triple-Negative Breast Cancer (a highly aggressive form) by 20% and in carriers of BRCA1 mutations 22-55%.

• Be physically active – Engage in a routine exercise program throughout your lifetime. Try to do 30-45 minutes of structured exercise most days. In addition, add small activities to your daily routine on a regular basis. For instance, park farther away from the door everywhere you drive, take the stairs instead of an escalator or elevator, choose to walk or ride a bike instead of driving short distances, walk for 5-10 minutes after each meal, etc.
• Eat a healthy diet – Add more fruits, vegetables, legumes (such as beans), and whole grains to your diet and eliminate highly processed foods. Choose lean proteins and less red meats. This will benefit you in many ways besides decreasing your risk of breast cancer.
• Maintain a healthy weight.
• Make informed decisions regarding all medicines you take, especially medications that contain hormones. This does not mean that you should not take any medicine, just that you should consider the potential risks and benefits for every medication you take.
• Avoid or limit alcohol use throughout your lifetime.
• Do not smoke and avoid secondhand smoke.
• Limit artificial light at night for yourself and your children. Don’t use nightlights. Limit exposure to electronics at night. Dim household lighting as the evening progresses. Use window coverings that block light if you have high outdoor artificial light in your area.
• Limit exposure to chemicals.
• Seriously consider breastfeeding if you are having a baby. Encourage other women in your life to do the same. It provides so many benefits to both mother and baby in addition to decreasing breast cancer risk.
• Maintain a good vitamin D level – Ask your doctor to check your vitamin D level. Get about 15 minutes of sun exposure every day to help your body make vitamin D (not sunbathing, just getting outside in the sun). Consider taking a vitamin D supplement or good multivitamin, especially in winter if you live in a more northern location, or if you must seriously limit sun exposure for medical or other reasons.
• Share this information with the important women in your life.