Surgical oncologist explains why breast cancer prevention should start in your 20s and 30s, not 40s

Experts say breast cancer prevention should begin in your 20s and 30s. Learn how lifestyle, diet, and early awareness can significantly lower your long-term risk. (Image: Pexels)

Breast cancer has traditionally been thought of as a condition that strikes older women, but new research is raising questions about the age factor. Although age is still a leading risk factor, studies are showing that the building blocks of breast health are established much earlier in life. The habits, diet and lifestyle that a woman adopts in her 20s and 30s can have a profound impact on her long-term risk of developing breast cancer. Unfortunately, this is a stage when we’re most likely to neglect our health thanks to demanding careers, social obligations and familial responsibilities.

But today's lifestyle – poor diet, lack of exercise, stress, alcohol and environmental toxins can upend hormonal balance and cellular health without any indication until it is too late. But the good news is that preventive steps taken early in life can make a big difference and lead to a healthier future.

Dr Nitish Ranjan Acharya, Consultant -Surgical Oncologist, Manipal Hospital Bhubaneswar, feels that education is the beginning of awareness and prevention. “Knowledge of the relation between early lifestyle behaviours and breast cancer risk may help younger women to empower themselves for making informed decisions to work towards long-term health,” he told Moneycontrol.

Maintain Healthy Weight

Body fat influences estrogen production, and higher quantities of the hormone are connected to a greater risk of breast cancer. Packing on pounds in your 20s and 30s has long-term effects, especially around menopause. Rather than resorting to extreme diets that are difficult to adhere to, concentrate on maintaining a healthy, steady weight via sensible eating and moderate exercise.

Also Read: Breast Cancer Awareness Month: Oncologist explains what role does diet play in breast cancer

Stay Physically Active

Regular exercise helps balance out hormones, enhance the immune system, and reduce inflammation, which can all decrease the risk of breast cancer. Exercise reduces the risk in women compared with non-exercisers. Aim for at least 150 minutes a week of moderate aerobic activity, like brisk walking or cycling, and some strength training to help prevent muscle loss and maintain bone health.
Limit Alcohol Consumption

Alcohol has been known as a risk factor for breast cancer. Even light consumption raises estrogen and risk over the long term. Consciously choosing that now may prove to have a very protective effect down the road.
Eat a Balanced, Nutrient-Rich Diet

What you eat is one of the most important weapons in preventing disease. Opt for foods high in antioxidants, fibre, and good fats: fruits, veggies, whole grains, nuts, and fish. A diet filled with processed foods, red meat, and sugary drinks can lead to inflammation and disrupt your hormone balance. Focus on real, whole foods and small changes that you can continue long-term.
Know the Effects of Hormonal Birth Control

There is a very small increase in the risk of breast cancer while on pills or intrauterine devices (IUDs) with hormones. Talk things over with your gynaecologist, so you can make an informed decision and have regular health screenings if you’re on hormonal birth control for years at a time.Know Your Breast and Family History

The importance of knowing how your breasts typically look and feel can’t be overstated, even as a young woman. Regular monthly self-exams can enable you to detect changes early, including lumps, pain, and unusual discharge.

Also Read: Senior oncologist debunks breast cancer myths with medical facts, take note

Manage Stress and Prioritize Sleep

Chronic stress can also indirectly affect the risk of breast cancer by shifting the body’s hormonal balance or stimulating unhealthy behaviours such as overeating and drinking. Add relaxation methods like yoga, meditation, or deep breathing to your schedule. And don’t ignore the importance of sleep—try to get seven to eight hours of good-quality sleep each night, which will help with the body’s natural hormone cycles.

FAQs on Breast Cancer Risks

1. What age group is most at risk for breast cancer?
While older women are traditionally seen as most at risk, younger women can also be affected. Early lifestyle choices significantly influence long-term breast cancer risk.

2. Does exercise help in reducing breast cancer risk?
Regular exercise helps balance hormones, boost the immune system, and reduce inflammation, all contributing to lower breast cancer risk.

3. How important is diet in preventing breast cancer?
A balanced, nutrient-rich diet is vital for disease prevention. Choose foods high in antioxidants, fibre, and good fats, and avoid processed foods and sugary drinks.

4. Can hormonal birth control affect breast cancer risk?
There is a slight increase in breast cancer risk with hormonal birth control. Discuss options with your gynaecologist and ensure regular screenings.

5. Why is it important to know your breast and family history?
Regular self-exams and understanding your breast and family history can help detect changes early, improving outcomes.

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.