As we enter Breast Cancer Awareness Month, it’s essential to understand how our daily routines can influence our risk of developing breast cancer. In 2025, an estimated 316,950 women in the U.S. will be diagnosed with invasive breast cancer. The good news? Research indicates that maintaining a healthy lifestyle can significantly reduce that risk. Today, we’ll discuss the significant role fitness and nutrition play in breast cancer prevention.
The Weight of Wellness: How Your Scale Affects Your Risk
Your weight impacts breast cancer risk differently before vs. after menopause:
- Before menopause: Being overweight or obese is actually associated with a slightly lower risk of breast cancer.
- After menopause: Carrying excess weight increases your risk.
Although being overweight before menopause does not significantly increase the risk of breast cancer, this excess weight often carries into the postmenopausal years, when it can potentially raise the risk. For this reason, maintaining a healthy weight throughout your life is one of the most important steps you can take to reduce your risk of breast cancer.
Sip Smart: What Alcohol Means for Your Breast Health
- Women who drink 2 to 3 alcoholic drinks per day have about a 20% higher risk of developing breast cancer compared to non-drinkers.
- Even drinking one drink a day increases risk by 7-10%.
Alcohol can interfere with how the body processes estrogen, which may lead to higher levels of the hormone in the bloodstream. Research has found that women who consume alcohol tend to have elevated estrogen levels compared to those who don’t. This leads to a hormonal imbalance that is believed to contribute to an increased risk of developing breast cancer. If you choose to drink, moderating your alcohol consumption can play a vital role in reducing your risk.
Fruits & Veggies: Your Tasty Wellness Warriors!
Power up with fruits and veggies—certain types pack an extra punch against breast cancer:
- Studies indicate that women who have a higher fruit consumption generally exhibit a modestly reduced risk of breast cancer compared to those who consumed lower amounts.
- Eating an abundance of vegetables may specifically lower the risk of estrogen receptor-negative breast cancer, a subtype that tends to be more aggressive.
- Foods high in carotenoids are great options in contributing to a reduced risk—present in carrots, sweet potatoes, melons, spinach, kale, and broccoli.
Eating a balanced diet with a variety of colorful fruits and vegetables supports overall health and has been proven to offer extra protection against breast cancer.
Eating for Prevention: Simple, Science-Backed Diet Changes
Making small, manageable changes to your diet can have a huge impact on your health:
- Eat more fruits and vegetables: Aim for at least 2 ½ to 3 cups of vegetables and 1 ½ to 2 cups of fruit each day.
- Choose healthier protein sources: Replace red and processed meats with healthier options like fish, poultry, beans, and legumes. If you do choose to eat red meat, keep portions small and opt for high-quality cuts, such as grass-fed and/or organic.
- Avoid sugar and processed foods: Diets high in refined sugar, sugary drinks, and ultra processed foods are linked with obesity and other health conditions that increase breast cancer risk.
These small changes can create a big difference. Every day that you make a mindful food choice, you’re not only nourishing your body, but you’re also actively investing in long-term health and lowering your risk of breast cancer. Prevention truly starts on your plate.
Fueling your life with Fitness
Regular exercise is essential to maintaining a healthy weight, lowering your risk of breast cancer and many other potential health risks. Exercise also benefits your immune system, hormone levels, and inflammation—all factors linked to cancer risk.
Here’s what science says you can aim for:
- Weekly goals: At least 150 minutes of moderate aerobic activity (like jogging, dancing, or biking) or 75 minutes of vigorous activity (think running, swimming laps, or strength training).
- Walking counts: Walking seven hours per week—especially after menopause—was linked with about a 14% lower breast cancer risk in large U.S. studies. More vigorous exercise showed a possibly larger drop, up to 25%.
- Light activity helps too: Data shows that even light or moderate activity (errands, household chores, daily steps) is linked with reduced cancer risk compared to living an extremely sedentary lifestyle. So, it doesn’t always have to be “gym time”— simple acts of being consistently active throughout your day add up.
While we can’t change our genetics, we can change the everyday choices we make. What we eat, how we move, and how we care for our bodies overall, give us real power to influence our breast cancer risk. Embracing a nutrient rich diet, keeping a healthy weight, lowering alcohol consumption, and staying active are all steps you can take to protect yourself, especially as you age. Think of it as giving your future self the best possible chance to thrive!
