Wellness Wednesday: 5 Ways to Reduce Your Breast Cancer Risk

Oct 9, 2013
Jessica Wilson • Lifestyle

October is Breast Cancer Awareness Month and in addition to wearing pink, we’re beefing up our knowledge on how to protect our ta-tas. With as many as 1 in 8 women developing breast cancer over a lifetime, it’s important to know what precautionary steps you can take to reduce your risk. Start applying these 5 simple principles in your daily life to help keep your breasts happy and healthy.

1. Limit Alcohol Consumption

Shown to increase estrogen levels in the body, moderate to heavy drinking on a regular basis has been linked to breast cancer. While one of the main functions of the liver is to eliminate toxins from the body, alcohol reduces its ability to metabolize estrogen. Research shows that women who consume 2 or more alcoholic beverages a day increase their risk of breast cancer 1.5 times compared to those who don’t drink at all, so put down that second cocktail!

2. Maintain a Healthy Weight

Carrying around extra pounds, especially around the waistline is associated with an increased breast cancer risk. The more fat tissue a woman has, the higher her estrogen levels and the higher the risk. Research has shown that women who have gained a significant amount of weight after age 18 more than double their breast cancer risk, so maintain a healthy diet and keep your weight in check.

3. Get Movin’

Besides being good for your overall health, getting regular exercise may also decrease your risk for breast cancer. Researchers have found that women who exercised vigorously cut their cancer risk by more than a third compared to those who do not exercise. Even as little as 100 minutes of brisk walking each week has shown to lower risk.

4. Be Breast Aware

Get to know your breasts on a more personal level to keep an eye on any changes over time. Over 90 percent of breast tumors are detected by women themselves, so it’s important to know what they look like, how they feel and how they fluctuate at different times of the month. Find out if you have a family history of breast cancer and be sure to follow through with regular physical check ups and mammograms.

5. Get Your Daily Dose of Omega-3s

In addition to numerous health benefits, recent studies show that supplementing your diet with omega-3s from fish may help to lower your risk of breast cancer up to 14 percent. Research results also show a dose-response relationship that links a 5 percent lower breast cancer risk with each 0.1 gram increase in omega-3s per day. Containing about 4 grams of omega-3 fatty acids per serving, salmon is a great source!

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