When most people hear the words “breast cancer,” the first thing that comes to mind for many of us is genetics. And family history does play a part, but it’s not the whole story. In reality, medical professionals say there is no known cause in most cases. Indeed, about 70% of women diagnosed with breast cancer do not have a family member who had it. Which is to say lifestyle factors count — much more than we like to think.
It’s Not Just in the Genes
Says Dr. Mansi Chowhan, Breast Oncoplastic Surgeon, “Just about 5–10% of breast cancers are strongly hereditary. The others are related to a combination of environment, hormones and lifestyle. That is empowering for us; it gives us control over our risk from the choices we make every day.”
So which habits should we be paying attention to?
Weight and Physical Activity
Obesity, particularly in the years after menopause, elevates estrogen levels in the body, which can fuel some kinds of breast cancer. You can reduce this risk greatly through regular exercise — only 30 minutes a day, five days a week. Those include walking, taking a bike ride, doing a little yoga — those all count.
Alcohol Consumption
Any amount of alcohol could up the risk of breast cancer. A drink a day raises risk by about 7–10%, studies suggest. But the more you drink, the higher the probability. Moderation matters.
Smoking
Smoking is associated not only with lung and throat cancers, but also with higher rates of breast cancer, particularly among premenopausal women. It can disrupt the body’s ability to regulate hormones and impacts the immune system. Stopping smoking is one of the most significant lifestyle changes you can make to reduce your overall risk of cancer.
Hormonal Factors and Late Pregnancies
Spending a long time on hormone replacement therapy (HRT), or giving birth to your first child after the age of 30, may also somewhat increase the risk. Though not always avoidable, identifying them can help you and your doctor decide when to screen on a regular basis.
Poor Sleep and Stress
Sleep is at its best when it’s balanced, so chronic sleep deprivation is known to throw a wrench in your hormones. While stress itself doesn’t cause breast cancer directly, it disrupts your body’s ability to manage inflammation and immune responses — key factors for cancer development.
Processed Foods and Diet
High-fat diets, red meat and processed foods may not be directly related to breast cancer, but they do contribute to obesity and inflammation. Even more fiber, fresh vegetables, lean proteins, and fruits in the diet will help hormonal balance, promoting better overall immunity too.
Neglecting Regular Screenings
Checkups are essential, even when there are no symptoms. Mammograms beginning at 40 (or earlier if you are at higher risk) may detect cancer early, when it is most treatable.
What You Can Do Today
- Get moving: Incorporate physical activity into your daily life.
- Smarten up about eating: Ditch sugary snacks for fruits and whole grains.
- Moderate alcohol: Reduce the wine or spirits and go for healthier options.
- Get adequate sleep: Try to get at least 7 hours of uninterrupted sleep.
- Keep up to date: Know your body. You should tell your doctor about any out-of-the ordinary lump or nipple discharge.
Final Thoughts
Breast cancer prevention is not as elusive as we may think! It’s not just about genes, or destiny — it’s about the choices at our disposal. You can take charge of your health simply by being more aware of what you do everyday.
“Understanding is the first step,” Dr. Mansi says. “You don’t need to wait for a red flag. “Even small changes today can protect you tomorrow.”
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