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

One in 28 women in India faces the risk of breast cancer. But awareness, lifestyle, and early checks can change the story. (Image: Pexels)

Back in the day, conversations about women’s health were often whispered behind closed doors. But today, with cancer numbers rising, silence is no longer an option. A report from National Centre for Disease Informatics and Research (NCDIR-India 2024 report) reveals that one in every 28 women in India faces the risk of breast cancer. Late diagnosis continues to claim precious time, yet doctors insist that early awareness and preventive habits can change the story entirely.

Dr Vani Parmar, Head of Breast Oncosurgery at KIMS Hospitals, Thane, tells Moneycontrol that modern life has shifted the risk upwards. “Urban women are now more sedentary, more stressed, and exposed to altered lifestyle patterns that influence hormones and metabolism,” she explains. Factors such as obesity, processed food, delayed childbirth, and inactivity add to the mix. Even so, she cautions, “Breast cancer doesn’t always run in families. Anyone can be at risk, with or without a family history.”

The first shield against breast cancer is awareness. A monthly self-examination — a simple, five-minute routine — can often be life-saving. “Women should look for lumps, nipple discharge, or dimpling of the skin,” says Dr Parmar. "If something feels different, don’t delay seeing your doctor", she suggests. For women above 40, yearly mammography is recommended; those between 30 and 40 can opt for an ultrasound every two years.

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Dr Parmar suggests small lifestyle steps that go a long way: Preventing breast cancer isn’t only about screenings. Daily habits count.

• Stay active: Exercise for at least 30 minutes a day to regulate hormones and build immunity.
• Eat clean: Focus on fresh fruits, vegetables, and whole grains while limiting alcohol and processed foods.
• Maintain healthy weight: Obesity is directly linked to hormonal imbalance.
• Sleep well and manage stress: Rest helps regulate the body’s natural rhythms.
• Avoid smoking: Nicotine exposure increases oxidative stress and weakens hormonal balance.Dr Parmar reiterates, "Consistent, small changes, and not drastic shifts, are what truly help lower risk."

Misconceptions remain a big barrier. Many still believe that breast cancer only affects older women or those with a family history. “That’s far from the truth,” says Dr Parmar. Mammograms, often feared for being painful or unsafe, are in fact quick, simple, and potentially life-saving. She adds, “No pain doesn’t mean no problem — breast cancer can grow silently in the early stages.”

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

The power of family and conversation

Support from family can make early detection easier. Daughters reminding mothers, husbands booking screenings, or siblings discussing health openly, these gestures save lives. “We must normalise conversations around breast health,” insists Dr Parmar. "Awareness at home is where prevention truly begins", says Dr Parmar.

FAQs on Breast Cancer Risk and Prevention

1. What are the risk factors for breast cancer?

Risk factors include a sedentary lifestyle, obesity, processed food consumption, delayed childbirth, and inactivity.

2. Can breast cancer affect women without a family history of the disease?

Yes, anyone can be at risk for breast cancer, regardless of family history.

3. How often should women perform self-examinations for breast cancer?

Women should perform a monthly self-examination to check for lumps, nipple discharge, or skin dimpling.

4. At what age should women start getting mammograms?

Women above 40 should get yearly mammograms, while those between 30 and 40 can opt for an ultrasound every two years.

5. What lifestyle changes can help prevent breast cancer?

Staying active, eating clean, maintaining a healthy weight, sleeping well, managing stress, and avoiding smoking are recommended lifestyle changes.

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.