You have the power to protect your health with a few simple, smart choices. While you can't change your family history, you can take control of the choices that matter.
From staying active and eating right to checking in with your doctor, these simple tips from Kimberli S. Cox, MD, breast surgeon with HonorHealth Cancer Care, can help lower your breast cancer risk and set you on a path to a healthier future. Here’s what you can do:
Maintain a healthy weight
Taking care of your weight can be one of the most powerful things you do. A healthy, balanced diet rich in fiber, fruits, vegetables and healthy fats like olive oil and nuts supports your weight and overall health, giving you the best chance to stay strong and reduce your risk. BMI calculators can help you evaluate your body fat. Aim for a score between 18.5 and 24.9 as a healthy weight. In addition, phone apps are helpful in tracking your food intake and nutrition, and helping you stay on track.
Exercise regularly
Exercise isn’t just good for your overall health — it can also help lower your risk. Whether it’s swimming, hiking or dancing, find an activity you enjoy, so you can stay active and make exercise a regular part of your routine. Aim for 30 minutes of moderate-intensity exercise five days a week, plus muscle-strengthening activities. If you're 65 or older, add balance exercises to stay steady and strong.
Limit alcohol
Even small amounts of alcohol can raise your cancer risk, so it’s best to limit your intake. While an occasional glass of wine is fine, the American Cancer Society recommends no more than one drink per day. New research suggests that drinking even less may further lower your risk — especially for women, as consuming less than one drink per day is linked to a lower risk of breast cancer.
Review your family history
If cancer runs in your family, genetic counseling can help you understand your risk and guide you on the next steps, including genetic testing. It is important to understand that even if no one in your family has had cancer, you could still be at risk. Talk with your doctor about your personal risk and whether you would benefit from counseling or additional testing.
Routine self-breast examinations
These exams may not be reliable in identifying cancer; however, you should become familiar with your breasts and be aware of changes so you can report them to your doctor right away. This may include:
- A new or changing lump in your breast
- A firm lump that feels like a rock in your breast tissue
- Skin changes on the breast such as dimpling, redness that does not go away with antibiotics or swelling
- Nipple discharge or inversion
If you notice anything abnormal, schedule an appointment with your doctor for further evaluation.
Get regular mammograms
Mammograms are a key tool for detecting breast cancer early and improving survival rates. While other options such as ultrasound and MRI exist, they do not replace mammogram and may miss some early cancers. Talk to your doctor about the right screening schedule for you, based on your family history and other factors.
Early detection saves lives
Catching cancer early can truly change everything. By staying proactive and taking charge of your health, you’re setting yourself up for the best possible outcome — let’s prioritize your health together.
Small steps, big difference
A mammogram is a quick moment of care for your health that brings big peace of mind. While it may feel a little uncomfortable for just a few minutes, the reassurance you gain is well worth it.
Get the answers you need
A breast biopsy may feel intimidating, but it’s a quick procedure that provides clarity and peace of mind. Knowing what to expect can ease any worries and help you feel more confident about the procedure.