Maintain a healthy weight
The relationship between body weight and breast cancer risk is complex. But it has already been shown many times that obesity is associated with a 30 to 50% increase in the risk of breast cancer, mainly in postmenopausal women.
The good news is that even moderate weight loss can have a positive impact. According to the Breast Cancer Research Foundation (BCRF), losing 5 kg or more after age 50 could reduce future breast cancer risk by 32%.
Limit your meat consumption
The results of a study published in the International Journal of Cancer show that the risk of developing breast cancer increases with the consumption of red meat. The same goes for animal fats and processed meat (cold meats, etc.).
Maintain moderate meat consumption and try to incorporate more plant-based proteins into your diet.
Increase your consumption of fruits, vegetables and whole grains
Even if there is no anti-cancer food, various studies have already shown that a diet low in fruits and vegetables is associated with a higher risk of breast cancer, particularly triple negative breast cancer. Vegetables, fruits and whole grains are great sources of fiber, and according to the BCRF, “ higher dietary fiber intake in early life was associated with lower future risk of breast cancer ».
Limit your alcohol consumption
Many people are still unaware that alcohol is a carcinogen.. “Among cancers attributable to alcohol consumption, breast cancer is the most common,” notes the National Cancer Institute.
Women who consume two to three drinks per day have a 20% higher risk than non-drinkers.
Stop smoking
More than one in ten breast cancers is attributable to tobacco. For a woman who smokes, the additional risk is increased by 21%. Which means – as you will have understood – that the risk also exists – even if it is less – for passive smokers.
Contrary to popular belief, it is never too late to quit smoking, even when breast cancer has been diagnosed. Smoking can intensify the side effects of cancer radiation therapy. A patient who stops smoking will therefore better tolerate treatments. But that’s not all: a patient who gives up cigarettes will have a better chance of survival.
Exercise regularly
Lack of activity is responsible for 21% of breast cancers. Moving helps prevent overweight and obesity, known risk factors for certain cancers (such as breast cancer).
Physical activity also modulates the production of certain hormones and growth factors that are involved in tumor growth. Finally, it stimulates the immune system, thus promoting natural defenses against cancer cells.
And even if you’ve been diagnosed with cancer, it’s not too late to exercise. In the longer term, practicing physical activity after diagnosis of breast cancer reduces the risk of recurrence by 24%, and the risk of death by 28%.
If you have given birth, breastfeed
According to the Cancer Foundation in Belgium, “ Health professionals advise breastfeeding for at least six months to a year or more after each birth. Each additional 12 months of breastfeeding reduces your risk of breast cancer by about 4%. »
Talk to your doctor about hormones
Hormonal contraceptive methods and menopausal hormone therapy can potentially increase a woman’s risk of breast cancer.
However, it is important to note that this risk is not the same for everyone. And for many women, the benefits of these therapies far outweigh. This is why it is important to discuss it with your doctor.
Do you have any family history?
It is crucial to know the history of cancers on both sides of your family – on the maternal side but also on the paternal side – to better assess your personal risk and adapt your medical follow-up.
Consider some options if high risk
For women at high risk, particularly those carrying genetic mutations such as BRCA1/2 or PALB2 (associated with a significant risk of breast cancer, particularly in women under 40), additional risk reduction options exist, such as close monitoring or even a prophylactic mastectomy, that is to say the removal of the breasts for preventive purposes.
