How to Reduce Breast Cancer Risk?

Breast cancer is the most common cancer among women worldwide. In 2022, the World Health Organization (WHO) reported 2.3 million cases and 670,000 deaths from the disease.

While these numbers might seem overwhelming, the good news is that survival rates of breast cancer are high, especially if cancer is found and treated early. There are also plenty of steps you can take to lower your risk.

In celebration of Breast Cancer Awareness Month, we’ve put together some important information on the risk factors for breast cancer and the ways to reduce your risk.

Risk Factors for Breast Cancer

Breast cancer occurs when there are changes, or mutations, in the genes of breast cells, turning them into cancer cells that can grow out of control. While the exact cause of these mutations is still not fully understood, several factors are known to increase your risk of developing breast cancer:

These include:

Age and Gender: Being a woman and getting older are the biggest risk factors for breast cancer. Most cases are diagnosed in women over 50. Although rare, men can also develop breast cancer.

Family History and Inherited Genetic Mutations: If your close relatives, like your mother or sister, have had breast cancer, your risk is higher. Mutations in certain genes, like BRCA1 or BRCA2, which can be inherited from your parents, also significantly increase your risk.
Personal Health History: If you've had breast cancer in the past, there's a higher chance it could return. Certain non-cancerous breast conditions can also increase your risk.

Hormonal Factors: Early menstruation (before 12 years old) or late menopause (after 55 years old) can increase risk because your body is exposed to estrogen for a longer time. Having your first child after 30 years old or not having children can also raise your risk.
Lifestyle Choices: Factors such as alcohol consumption, obesity, and a lack of physical activity can elevate the risk of breast cancer.
Radiation Exposure: Women who have had radiation therapy to the chest area, especially at a young age, have a higher risk of developing breast cancer later in life.
Hormone Replacement Therapy (HRT): Studies suggest that long-term use of HRT during menopause, especially for more than five years, can also be a risk factor.

It's important to remember that just because you have one or more risk factors doesn’t mean you’ll definitely get breast cancer. On the other hand, not having any risk factors doesn’t mean you’re completely safe either. In fact, most women who get breast cancer don’t have any obvious risk factors.

How Can You Reduce Your Risk?

While you can’t change some of these risk factors, there are steps you can take to lower your risk of breast cancer:

Maintain a Healthy Lifestyle

To lower your risk of breast cancer, focus on a healthy lifestyle. Keep your weight in check, particularly after menopause, to help reduce estrogen levels. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, and eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, while avoiding processed foods, red meat, and sugary snacks.

Regular exercise and a nutritious diet not only support weight management but also boost your immune system and regulate hormones, offering additional cancer protection. Don't forget to quit smoking and limit alcohol to no more than one drink per day for further risk reduction.

Discuss Hormone Replacement Therapy (HRT) with your Doctor: If you are nearing menopause and are considering using HRT to manage menopause symptoms, talk to your doctor about the risks. Studies suggest that hormone replacement, especially therapies with a combination of estrogens and progestins, can increase the risk of breast cancer. If you decide to use HRT, aim for the lowest effective dose for the shortest possible time.
Talk To Your Doctor About Screening

Screening tests are designed to catch cancer before it causes symptoms, when it’s often easier to treat successfully. Finding cancer early usually means the tumor is still small and hasn’t spread beyond the breasts, which makes treatment more manageable. The most common and effective screening tool for breast cancer is a mammogram, an X-ray of the breasts.

In the Philippines, it’s recommended that women start getting yearly mammograms at age 50. In the U.S., guidelines suggest starting yearly mammograms between ages 45 and 54, with an option to begin as early as 40. If you’re at high risk—due to a strong family history of breast cancer or inherited mutations in the BRCA1 or BRCA2 genes—it’s especially important to discuss with your doctor when to begin screening, as you might need to start earlier.

Perform a breast self-exam

While a self-breast exam isn’t a replacement for mammograms, it helps you become familiar with how your breasts normally feel. This way, you can more easily spot any unusual changes and let your doctor know. Try to do a self-exam monthly—5 to 7 days after your period ends or on the first day of each month if you’re post-menopausal. You can do this in the shower, in front of a mirror, or while lying down.

If you notice any of these unusual changes, see your doctor:

A lump, hard knot, or thickening in the breast or underarm area
Changes in the size or shape of the breast
Dimpling or puckering of the breast skin
Itchy, scaly sore, or rash on the nipple
Pulling in of the nipple (inverted nipple) or other parts of the breast
Nipple discharge that appears suddenly, especially if it's clear or bloody

Even though some changes, like lumps, are often benign, it’s important to have them checked by a doctor to rule out cancer, especially if they’re new or different for you.

Understand Your Family History

If breast cancer runs in your family, especially with several cases or early diagnoses, you might be at higher risk. Understanding your family history is important so you and your doctor can make well-informed health decisions. For example, you might consider genetic testing to assess your risk. If you test positive for certain gene mutations like BRCA1 or BRCA2, you might consider preventive options such as medications or a preventive mastectomy (removal of healthy breast tissue). These are significant decisions, so it’s important to discuss them thoroughly with your doctor.

References:

How to Reduce Breast Cancer Risk?

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