About 1 in 8 women in the U.S. will have breast cancer in their lifetime, making it the most common cancer among women. So you might wonder: Is there anything you can do to prevent it?
The answer is yes and no, says Shelly Lo, MD, breast oncologist at RUSH MD Anderson Cancer Center at Rush University Medical Center and RUSH MD Anderson Cancer Center at Rush Lisle.
“There are some risk factors you can’t control, like how old you are, if you have a family history of breast or other cancers, or if you have a genetic mutation for breast cancer,” she adds. “But there are lifestyle changes that may decrease your risk of developing breast cancer and keep you healthy.”
Lo shares what risks you should be aware of and what steps you can take to protect your health.
Common risk factors
Age
Age is one of the biggest risk factors for breast cancer, as the risk begins to climb after the age of 40 and is the highest for women over 70.
"That’s why we recommend starting mammograms at age 40 and continuing them yearly," Lo says.
In fact, research shows that women, especially between ages 50 and 74, can cut their risk of dying from breast cancer by staying on track with regular screenings.
When you get your first period or enter menopause
Lo says the age that you start these stages can affect your breast cancer risk because it changes how much estrogen your body is exposed to over time.
“Timing is everything,” she says. “So, having your first period at an early age and going into menopause late are factors that can increase your risk of breast cancer.”
For example, experiencing an early first period — before the age of 12 — or a later menopause — after age 55 — extends the amount of time your body is exposed to estrogen.
If and when you have a child
If you had your first child after age 30 or you have not had a full-term pregnancy, these factors can also increase your breast cancer risk.
“During pregnancy, changes and maturation of breast tissue occur that may affect your breast cancer risk,” Lo says.
After birth, studies have shown that breastfeeding can actually decrease your risk and it’s also beneficial for the baby.
Your family health history
On average, 12% to 13% of women will develop breast cancer in their lifetime. But if you have a family history of it or a gene mutation, like the BRCA1 or BRCA2 gene, your risk of breast cancer is much higher, up to 50% to 80%.
“It’s important to consider genetic testing, if you know you have a family history of breast cancer,” Lo says. “You’ll meet with a genetic counselor, who will review your family history and see if you qualify for testing. The results may affect your cancer screening plans.”
If you have dense breasts
If you have dense breast tissue, this can make it harder to view potential cancer in the breast on a standard mammogram.
Your doctor may suggest additional screening, such as an automated breast ultrasound or breast MRI. These options allow your doctor to detect breast cancer that might be hidden by dense tissue.
Things you can do to lower your risk
Limit your drinking
Lo says that alcohol increases the risk of developing breast cancer. If you choose to drink, limiting yourself to three drinks a week is best.
“These guidelines apply if you have a history of breast cancer, too,” she adds. “Sticking within these limits, or not drinking at all, can support your overall health and lower the chance of the cancer coming back.”
Be mindful of the foods you eat
Here’s what Lo says about some common diets and foods:
- Mediterranean diet: “Following a Mediterranean diet may be associated with a slightly lower risk of breast cancer,” Lo says. “This diet decreases inflammation, and anything that can decrease inflammation in your body is beneficial and considered healthy.”
- Soy foods: Soy products contain plant-based estrogens, or phytoestrogens, which may affect your risk of breast cancer. But research shows women in Asian countries — where soy consumption is higher — have lower breast cancer rates. Ultimately, Lo says, “It’s fine to enjoy soy milk, tofu or flaxseed in moderation, but avoid things like high-dose soy ”
- Sugar and processed foods: While cancer cells do use sugar for energy, cutting sugar from your diet doesn’t directly lower breast cancer risk. Instead, Lo suggests limiting the amount of processed and sugary foods you eat and maintaining a healthy weight.
- Supplements: Lo says that while a regular multivitamin is fine, most women don’t need extra supplements if they eat a balanced diet. “Some supplements can even act like estrogen and interfere with breast cancer treatments, so always check with your doctor or a local pharmacist before starting one,” she adds.
Stay active
Regular activity can support your health and may help lower your breast cancer risk. Aim for at least 150 minutes of moderate exercise, like brisk walking, or 75 minutes of vigorous exercise, like running, each week.
“Being consistent with your movement is important,” Lo says. “Think of exercise as something you can build into your daily routine in small, doable ways.”
Quit smoking and vaping
While smoking and vaping may slightly increase your risk of breast cancer, they are associated with a number of other cancers, such as lung, throat, cervical, pancreatic, bladder and kidney.
Lo recommends avoiding or quitting these habits.
“You don’t want to inhale chemicals or anything that will irritate your lungs, as smoking and vaping can lead to other pulmonary problems later on,” she adds.
Managing your stress levels
While it’s unclear if stress levels cause breast cancer, Lo says stress does increase your cortisol levels, which can have an effect on your risk.
“When cortisol levels stay high for a long time, it can cause inflammation,” she says. “And just having that increased inflammation in your body could potentially increase risk of developing cancer in general.”
In addition to cancer prevention, she adds that it’s always good to manage stress to help with healthy blood pressure and blood sugar levels.
What you can do if you have an increased risk
While FDA-approved medications and potential vaccines offer new hope for lowering risks for breast cancer, staying proactive is still key.
“Keep up with your annual screenings and ask your provider whether genetic testing is right for you,” Lo says. “Understanding your risks and making lifestyle changes can make a real difference in your breast health.”
For more information about breast cancer services at RUSH MD Anderson, visit us online. To schedule your mammogram, visit our breast imaging services page to find a location near you.
