Preventing Breast Cancer--Healthy Lifestyle Choices

Healthy Behaviors

Healthy lifestyle choices

Healthy lifestyle choices may help lower your risk of different types of cancer and other health conditions such as heart disease, diabetes and osteoporosis.Although not all the behaviors listed below lower the risk of breast cancer, they are good for overall health.*One large study found women who followed these guidelines had a lower risk of breast and other types of cancer including colorectal cancer [263].Everyone should aim to:

• Be physically active (get regular exercise).
• Achieve and maintain a healthy weight. (People diagnosed with breast cancer who are overweight or obese should limit high-calorie foods and beverages and increase physical activity to help with weight loss.)
• Eat at least 2 ½ cups of fruits and vegetables every day.
• Choose 100 percent whole grain foods (such as 100 percent whole grain breads and cereals, brown rice, millet and quinoa).
• Limit red meat and processed meat. Choose chicken, fish or beans more often.
• Limit "bad" fats (saturated and trans fats). These are found in foods such as red meat, fatty deli meats, poultry skin, full fat dairy products, fried foods, margarine, donuts and microwave popcorn.
• Eat "good" fats (polyunsaturated and monounsaturated fats). These are found in foods such as olive and canola oil, nuts and natural nut butters, avocado and olives.
• Limit alcohol to less than 1 drink a day for women and fewer than 2 drinks a day for men.

Adapted from the American Cancer Society’s Nutrition and Physical Activity Guidelines [22].* Being physically active, achieving and maintaining a healthy weight, limiting alcohol and to a lesser degree, eating fruits and vegetables may help lower your risk of breast cancer. Other guidelines are good for your overall health and may help lower the risk of other types of cancer.Learn more about body weight and breast cancer risk.Learn more about exercise (physical activity) and breast cancer risk.

Organic foods

At this time, research does not show organic foods are more nutritious or better for your health than foods farmed by conventional methods [22].Organic foods do not appear to lower the risk of breast cancer or overall cancer [264].

Meat and dairy

Organic meat and dairy products come from animals raised without growth hormones or antibiotics.While some people prefer to eat organic meat, chicken and dairy, this does not appear to lower the risk of cancer [22].At this time, scientific evidence does not show a link between the growth hormones or antibiotics used in conventional animal farming and cancer [22].Learn more about meat and breast cancer risk.Learn more about dairy and breast cancer risk.

Fruits and vegetables

Organic plants are grown without the use of conventional pesticides. Conventional fruits and vegetables may have low-levels of pesticide residue.According to the American Cancer Society, the benefits of eating fresh fruits and vegetables outweigh any health risks linked with pesticide residue [22].Fruits and vegetables (both organic and conventional) are part of a healthy diet.Buying fresh (or frozen) conventional produce and thoroughly washing and rinsing before eating is always a healthy choice [22].Learn more about fruits and vegetables and breast cancer risk.Learn more about pesticides and breast cancer risk.

It's never too late to adopt a healthy lifestyle

Everyone can benefit from a healthy lifestyle.Being active, eating a balanced diet and making healthy lifestyle choices can be physically and mentally rewarding at any point in life.The U.S. Department of Agriculture’s website www.choosemyplate.gov has free tools to help you set weight and activity goals for healthy living.For example, their Supertracker tool can help you plan, track and analyze your diet and exercise.

Breast cancer screening

Getting regular screening tests (and treatment if diagnosed) lowers the risk of dying from breast cancer.Screening tests can find breast cancer early, when the chances for survival are highest.Learn more about breast cancer screening.

Susan G. Komen®’s breast self-awareness messages

1. Know your risk Talk to both sides of your family to learn about your family health history Talk to a health care provider about your risk of breast cancer 2. Get screened Talk with a health care provider about which screening tests are right for you if you are at higher risk Have a mammogram every year starting at age 40 if you are at average risk Have a clinical breast exam at least every three years starting at age 20, and every year starting at age 40 Sign up for your screening reminder at komen.org/reminder 3. Know what is normal for you and see a health care provider if you notice any of these breast changes (see images): Lump, hard knot or thickening inside the breast or underarm area Swelling, warmth, redness or darkening of the breast Change in the size or shape of the breast Dimpling or puckering of the skin Itchy, scaly sore or rash on the nipple Pulling in of the nipple or other parts of the breast Nipple discharge that starts suddenly New pain in one spot that doesn't go away 4. Make healthy lifestyle choices Maintain a healthy weight Add exercise into your routine Limit alcohol intake Limit menopausal hormone therapy (postmenopausal hormone use) Breastfeed, if you can