Everyone’s personal cancer risk will be different, depending on their genetics, family history, and environmental exposures. Although you can’t change your genes, lifestyle factors are the ones you generally have more control over.
And adopting certain healthy lifestyle habits can reduce your risk of breast cancer (and cancer in general), regardless of your genes.
Expert Tip of the Day: Focus on These Lifestyle Habits to Lower Your Cancer Risk
Here are the top three lifestyle habits to focus on for cancer prevention, according to Dr. Jennifer Litton, professor of breast medical oncology and director of clinical research at the University of Texas MD Anderson Cancer Center:
- Adopt a healthy diet, low in ultra-processed foods
- Practice regular physical activity
- Reduce or eliminate tobacco and alcohol
Why it matters
Simple lifestyle habits like these can have a big impact on your risk of cancer.
And, for people who have had cancer in the past, such habits can also reduce the risk of cancer coming back, Dr. Julia Brockway-Marchello, a breast oncologist at Memorial Sloan Kettering Cancer Center, previously told TODAY.com.
The first big thing to prioritize is a healthy diet, which Litton describes to TODAY.com as “a well-balanced diet low in super-processed foods.”
There’s no specific diet that’s right for everyone, but experts generally recommend aiming to incorporate more whole, plant-based foods while limiting processed foods, especially processed meat and sugary packaged products. And oncologists previously told TODAY.com that they’re generally drawn to a Mediterranean eating style.
When it comes to exercising, don’t feel like you have to jump in right away, says Litton. “Don’t expect perfection. If you can do five minutes here, do it,” she says. “It’s better than doing nothing. Incorporate it where you can.” Regular physical activity helps maintain a healthy weight, improves cardiovascular health, and can promote bone health as you age.
Finally, if you smoke or drink alcohol, consider quitting or significantly reducing your consumption. Tobacco use increases the risk of several types of cancer, including breast cancer.
“If there is one health choice one can make, it is to not smoke at all, or if you have smoked, to quit,” said Dr. Suneel Kamath. medical oncologist at the Cleveland Clinic, previously told TODAY.com. “I don’t think there’s anything healthier, in terms of behavioral choices, that you can make.”
And when it comes to alcohol, experts now agree that no amount of alcohol is considered safe. This doesn’t mean you should stop drinking completely, but you should recognize that every drink contributes to a truly increased risk of cancer, including breast cancer.
Other ways to reduce cancer risk
A healthy diet, regular physical activity, and reducing tobacco and alcohol consumption are three of the most effective ways to reduce your risk of breast cancer and cancer in general.
Experts have also previously recommended:
- Wear sunscreen regularly
- Develop healthy ways to manage stress
- Don’t rely on supplements
- Find out about your family’s medical history
Smart habits like these can help reduce the risk of cancer and also help you stay on top of your overall health.
Today’s expert advice TODAY The series is about simple strategies to make life a little easier. Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental well-being and much more.
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