Ways to Reduce Your Risk Of Breast Cancer

Here is a guest post by Tammy Mahan, in light of Pink October, giving you the low down on the very serious, and very real Breast Cancer.

Breast cancer is two words no woman or man wants to hear. Those two words are beyond freighting and statically one in eight women will sadly be diagnosed with breast cancer at some point during their life. Although, it may not comfort you much if you are the one in eight, great strides have been made in the scientific communities and healthcare profession to detect, diagnose, and successfully treat breast cancer

You can do a lot to help reduce your risk of developing breast cancer. It is important to keep in mind that breast cancer does not discriminate. It does not target race, age or even gender, men also get breast cancer, although it is not as nearly common in men than women.


The American Cancer Society recommends, “Getting at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. (Or a combination of both.) In addition, do not cram it all into a single workout – spread it out over the week.” Even an exercise such as brisk walking has been proven to lower the risk of breast cancer. Walking is not a difficult exercise and if you have someone to walk with, even better.

Watch Your Waistline

If you are overweight, losing those extra pounds can be beneficial in more than one way. When you have a large amount of excess body weight (obesity), your body starts to produce the hormone estrogen in your fat tissue, this is something that menopausal and postmenopausal women need to be more concerned with than women who are still in their childbearing years. However, just because you are still in your childbearing years that does not mean you are “safe” so losing those extra pounds are just as important for women of any age.

Healthy Diet

Not only does a healthy diet prevent those unwanted extra pounds but also it keeps your immune system strong so it can fight off invaders. There are also cancer-fighting foods that you should include into your diet. Healthdairies states, “According to one study, the phytochemicals in blueberries work together to stop the growth and spread of triple-negative breast cancer, which carries a poorer prognosis than other forms of breast cancer.” 

Other foods to include are tomatoes, red wine, garlic, green tea, and pomegranate juice. In a recent study pomegranate juice was shown to destroy breast cancer cells and help in the prevent of new cells developing. Grapefruit, black cherries, artichokes, kelp, spinach, broccoli, cauliflower, and flaxseed oil are all breast cancer fighting foods as well.

Avoid Hormone Replacement Therapy

Over the last decade, there have been a lot of negative reports about the use of hormone replacement therapy (HRT). Some menopausal women who take progesterone and estrogen for hot flashes, night sweats, and other uncomfortable menopause symptoms are at a higher risk for developing breast cancer. Studies show that the risk is reduced to “normal” within five years after the hormone replacement therapy has been stopped.

Avoid Tobacco Use & Limit Alcohol Consumption

If you smoke quit now, if you do not smoke avoid secondhand smoke. Women should limit their consumption of alcohol to no more than two drinks a day and they should be red wine as it is also known to reduce the risk of breast cancer. 

In addition, to the tips above to help reduce your risk of breast cancer once you turn 40 (or before if, you have a family history of breast cancer) you should have a yearly mammogram.


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Tammy Mahan has been a nurse for over 20 years. In her free time, she enjoys writing articles for Healthline.com.

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