When it comes to breast cancer, prevention is powerful. While not all cases are preventable, research from Prevent Breast Cancer and other leading studies shows that simple lifestyle changes can significantly reduce your risk, and improve your overall health. From what you eat to how active you are, small steps can make a big difference.
Healthy Habits That Help
Eating well, staying active, maintaining a healthy weight, and limiting alcohol are all proven ways to lower your risk of breast cancer. These same habits also reduce your chances of developing many other cancers and other serious conditions like heart disease, diabetes, and dementia.
The Link Between Diet and Breast Cancer
Maintaining a healthy weight throughout adulthood can play a key role in reducing your risk of breast cancer. Research shows that being overweight or obese increases your chances of developing the disease. The good news is that losing weight, even modest amounts, can help lower that risk and support overall health.
For example, if a woman loses 10kg (about 1.5 stone) and keeps it off, her chance of getting breast cancer can drop by about a third.
To put that into perspective:
- Out of 100 women who are overweight and at a moderately increased risk of breast cancer, about 20 might develop breast cancer in their lifetime.
- If they all lost 10kg and kept it off, about 7 will no longer develop it, just from losing weight.
Professor Michelle Harvie, the UK’s first dietitian dedicated to breast cancer research, co-developed the 2-Day Diet, a flexible plan combining two low-carb, low-calorie days with five days of Mediterranean-style eating. Clinical trials show it supports weight loss and reduces insulin levels; a hormone linked to cancer growth.
Mediterranean Eating Made Simple
Try these easy steps to adopt a more protective diet:
- Aim for at least 5 portions of fruit and veg daily
- Choose wholegrains over white carbs to help control hormones like oestrogen and insulin
- Eat more fish, especially oily fish rich in vitamin D, A, and omega-3s
- Opt for low-fat dairy for calcium and added vitamin D
- Include healthy fats from avocados, olive oil, and nuts
- Limit well-done or barbecued meats, which may contain cancer-causing substances
- There are lots of concerns about processed foods e.g. sugary drinks and ready to eat meals. People with high intakes are more likely to have poorer health and more likely get disease and strokes. The foods are not specifically linked to breast cancer. However, they can make us over consume and gain weight, which is risk factor for breast cancer.
Stay Active
Alongside a healthy diet, regular physical activity is key. Aim for five sessions a week of moderate or vigorous intensity, each lasting at least 30 minutes. This could be brisk walking, cycling, swimming, exercise classes or more a vigorous activity like running.
Research shows this level of exercise reduces the chance of getting breast cancer and it also coming back after treatment (recurrence). Exercise may also reduce cancer treatment side effects.
Alcohol and Breast Cancer
Alcohol is linked to an increased risk of breast cancer. As a precaution, Prevent Breast Cancer recommends limiting your intake.
To help reduce your risk, aim for fewer than 14 units per week. The less you drink, the lower your risk. Spread your intake across the week, avoid binge drinking, and try to include several alcohol-free days.
Smoking
We all know that smoking is bad for our health (70% of smokers die prematurely). Smoking increases the risk of breast cancer because it contains cancer causing chemicals. Smoking as a teenager is a particular problem as teenage breast tissue is more susceptible to damage from the cancer-causing chemicals.
Other Ways to Take Control
Hormones
Research has found a link between the hormones estrogen and progesterone and breast cancer. It is mainly progesterone, particularly when taken as a synthetic progestin, that breast cancer risk is increased. This includes tablets (‘the pill’), intrauterine devices (coils e.g. Mirena), depos and patches. However, hormones can be very helpful for women to manage difficult gynaecological conditions and the menopause, so speak to your GP before considering your options. Where possible we recommend non-hormonal types of contraceptive such as the copper coil or barrier methods. If using Hormone Replacement Therapy (HRT) for menopause symptoms, don’t take it for too long, and consider trying to come back off HRT after 3-4 years of taking it.
Breastfeeding (if possible) for at least 6 months can also help lower your breast cancer risk.
Family History
If several family members have had breast or ovarian cancer, or if your mother or sister was diagnosed with breast cancer before age 50, it’s worth discussing referral to your local family history clinic or cancer genetics service for advice. They may offer you early breast screening, preventive medication and possibly genetic testing. Most hospitals have family history clinics, and your GP can refer you.
Environmental Factors
Current research shows there’s no proven link between breast cancer and environmental chemicals, but it’s sensible to reduce exposure to artificial substances in cosmetics, plastics, preservatives, and pesticides.
Be Breast Aware
Knowing your body is key. Learn how to check your breasts and make it a monthly habit. Early detection saves lives.
In the UK, women aged 50–70 are invited for NHS breast screening every three years. Don’t miss your invite, book and attend your appointment.
If you are aged 71 or over, you will not automatically be invited to have regular breast screenings. However, you do have the right to free screening every 3 years if you ask. All you need to do is phone or write to your local breast screening unit to make an appointment. You should still regularly check your breasts, no matter what age you are.
Awareness is the First Step Toward Prevention
While not all breast cancer cases can be prevented, making informed lifestyle choices can significantly reduce your risk, and empower you to take control of your long-term health. Whether it’s through diet, exercise, limiting alcohol, or simply being more breast aware, every small step counts. Prevention starts with awareness, and by making positive changes today, you’re investing in a healthier future for yourself and those around you.
Find out more about reducing your risk of breast cancer.
About Prevent Breast Cancer
Prevent Breast Cancer is the only UK charity entirely dedicated to the prediction and prevention of breast cancer – we’re committed to freeing the world from the disease altogether. Unlike many cancer charities, we’re focused on preventing, rather than curing. Promoting early diagnosis, screening and lifestyle changes, we believe we can stop the problem before it starts. And being situated at the only breast cancer prevention centre in the UK, we’re right at the front-line in the fight against the disease. Join us today and help us create a future free from breast cancer. If you have any questions or concerns, email us today.
