Oncologist shares how diet, exercise and small habits can make a real difference to breast cancer risk

Experts say simple lifestyle changes—like staying active, eating well, limiting alcohol, and screening regularly—can significantly lower breast cancer risk. (Image: Pexels)

Breast cancer is one of the most common cancers affecting many women across the world. While it is not possible to change your family history or your genes, lowering your risk is possible by prioritising  healthy lifestyle choices. As they say, the habits you build today can have a real impact tomorrow.

Eating well, staying active, and being mindful of your body, play a major role in lowering the likelihood of developing breast cancer. Dr Deepak Jha, Breast Surgery and Senior Consultant in Surgical Oncology, Artemis Hospitals, Delhi, says, “ keeping a healthy weight is crucial for your well-being, extra body fat, particularly after menopause can raise oestrogen levels and certain types of breast cancer thrive on this hormone” he insists on eating a balanced diet rich in fruits, vegetables grains, and lean proteins. "It not only helps maintain a healthy weight but also provides essential nutrients that support good health", he tells Moneycontrol.

Additionally, regular exercise is also important. Dr Jha tells, “Thirty minutes of moderate activity everyday, which may include brisk, walking, cycling, or yoga, can balance hormones boost immunity and reduce inflammation. All of these help lower cancer risk.

Also Read: One in 28 Indian women at risk of breast cancer: Oncologist shares small lifestyle changes to lower risk

Dr Jha shares lifestyle habits one needs to adopt to prevent breast cancer:

Avoid smoking: Smoking brings harmful chemicals into your body that make it harder to fight sickness, including cancer. Quitting cigarettes and avoiding second hand smoking,  gives your body a better chance to stay strong and healthy.

Breastfeed if possible: Breastfeeding helps to control your hormones and also delays your periods after having a baby. Gradually, this lowers the exposure to oestrogen and can risk of breast cancer

Stay aware and screen regularly: Observe changes in your breasts and consider going for regular check-ups. Discovering problems early makes it easier to treat and increase the chances of recovery.

Prioritise wellness: Get sufficient sleep, manage stress, and go for regular health check-ups. Taking care of your body keeps your breasts and overall health strong for the long-term.

Also Read: Fitness, food and mindfulness can help women fight breast cancer before it begins, expert tells you how

FAQs on lifestyle changes to reduce breast cancer risk:

1. What are the key lifestyle changes to lower breast cancer risk?

Maintain a healthy weight, eat a balanced diet, exercise regularly, limit alcohol, avoid smoking, and breastfeed if possible.

2. How does maintaining a healthy weight help in reducing breast cancer risk?

Extra body fat, especially after menopause, can raise oestrogen levels, which certain types of breast cancer thrive on.

3. How much exercise is recommended to lower breast cancer risk?

Thirty minutes of moderate activity every day, such as brisk walking, cycling, or yoga.

4. Why is it important to limit alcohol consumption?

Even a small amount of alcohol can raise hormone levels and harm your health.

5. How does breastfeeding reduce breast cancer risk?

Breastfeeding helps control hormones and delays periods after childbirth, reducing exposure to oestrogen.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.