How to take control of your breast cancer risk

After a recent American Cancer Society report that breast cancer incidence rates are on the rise among women younger than 50 years old, it’s normal to wonder what you can do to reduce your risk of developing breast cancer.

Though, it’s important to know that there are factors you cannot control, like genetics and family history. What you can control are modifiable risk factors. These are behaviors and lifestyle choices that can potentially raise your risk of developing cancer.

Modifiable risk factors include:

Alcohol intake

Alcohol can increase your risk for many cancers, including breast cancer. It’s best to limit your alcohol consumption to no more than one drink a day and no more than three drinks per week. However, it’s important to remember there never is a truly safe amount of alcohol to drink, including wine.

That is because alcohol is considered a group 1 carcinogen by the International Agency for Research on Cancer. This is the highest risk factor group for cancer and includes asbestos, radiation and tobacco.

Processed foods

A diet high in ultra-processed foods has been associated with obesity which can increase your risk of cancer. Ultra-processed foods include packaged snacks, candy, breakfast cereals, deli meats, sausages, frozen entrees, and quick or ready-made meals. These are usually high in salt, sugars, saturated and trans fats, calories and less nutritional value.

Physical activity

Engaging in the recommended amounts of physical activity has been associated with a lower risk of cancer. Per the Centers for Disease Control and Prevention, adults need at least 150 minutes of moderate-intensity physical activity per week. This can be broken down to 30 minutes, 5 days a week. Adults also need two days of muscle-strengthening activity.

Examples of moderate-intensity physical activity include walking, water aerobics, biking or mowing the lawn. While 2.5 hours of activity per week can seem like a lot, you can start small with 10 minutes per day and then gradually increase your activity. Before starting, it’s important to check with your provider.

Smoking

Any amount of smoking can increase your risk of developing several different types of cancer. Smoking can weaken your immune system, making it challenging for the body to kill cancer cells. Tobacco is a carcinogen, meaning it can damage or change cells’ DNA and cause cancer to grow. By quitting smoking or avoiding smoking environments, you can reduce your risk of cancer.

Stress

Stress is inevitable and is something most people experience daily. Though the link between stress and cancer is not clear, chronic stress can negatively affect the body.

When you experience stress, your body releases the hormone cortisol. Though cortisol is not harmful in the short-term, long-term effects may include increased inflammation and issues with your nerves, digestion, muscles, bones and immune system.

How you manage your stress can help counter its negative effects. Some healthy ways to manage stress include meditation, yoga, exercise, walking, talking to a therapist, deep breathing, socializing with loved ones or removing yourself from stressful situations, if possible.

In addition to modifying your lifestyle, it’s important you get routine mammograms starting at age 40 if you are at average risk for breast cancer.

If you want to learn more ways to reduce your cancer risk, schedule an appointment with your health care provider.

Preena Patel is a breast surgery physician assistant and Maggie Wheat is an oncology nurse navigator at Advocate Health Care.

Want to learn more about your risk for breast cancer? Take a free online quiz.