Reduce your breast cancer risks

Reduce your breast cancer risks

Breast Cancer Centre

Reduce your breast cancer risks

Anything that increases a person’s chance of getting a disease is known as a risk factor. Having a risk factor does not mean that you will get the disease. Conversely, not having a risk factor does not mean that you will not get the disease.

Risk factors are based on statistical indicators discovered during research into the causes of the disease. The main benefit of being aware of your own risk factors is that you can minimise them where possible (e.g. by changing your smoking or drinking habits) and get the necessary advice and treatment from a health professional.

Some of the risks for breast cancer are well researched and documented while the link between the risks and the illness is not yet clear in others. To minimise your risks, however, you will do well to take note of the following risks:

Maintain a healthy weight

There’s a clear link between obesity – weighing more than is appropriate for your age and height – and breast cancer. This is especially true if you gain the weight later in life, particularly after menopause. Experts speculate that oestrogen production in fatty tissue may be the link between obesity and breast cancer risk.

Exercise regularly

Regular exercise can help you maintain a healthy weight and, as a consequence, may aid in breast cancer prevention. As little as 1.25 to 2.5 hours per week of brisk walking reduced breast cancer risk by 18% in the Women’s Health Initiative study reported in 2003.

Watch what you eat and drink

  • Limit fat in your diet. For a protective benefit, limit fat intake to less than 35% of your daily kilojoules and restrict foods high in saturated fat.
  • Limit alcohol intake. To protect yourself from breast cancer, consider limiting alcohol to less than one drink a day or rather avoid alcohol completely. A study reported in the December 2001 issue of Cancer: Causes & Control showed that an average of less than one drink daily increased a postmenopausal woman’s risk of dying of breast cancer by up to 30% when compared to women who don’t drink at all. Women who drank more alcohol increased their risk by 40%.
  • Eat less meat and cook it less. Women who eat the most meat have higher risk than those who eat least or none. A preference for well-done meat correlates with increased risk, because carcinogenic compounds form as animal tissue is cooked.
  • Avoid conventionally produced beef and dairy products. These products may contain residues of oestrogenic hormones used as growth promoters in cattle.
  • Take 2 gr of fish oil a day. High omega-3 fatty acid intake significantly reduces your risk of breast cancer.
  • Eat more green veggies. Eat cruciferous (cabbage-family) vegetables regularly – they provide protective phyto-nutrients.
  • Use spices. Certain spices have anti-inflammatory and cancer-protective effects, for example turmeric and ginger which may help reduce your risk.
  • If you have daughters, start them on whole soy foods early.
  • Regular, moderate consumption of whole soy foods early in life influences development of breast tissue in ways that reduce risk.
  • Minimise exposure to xeno-oestrogens. Read up on oestrogenic compounds found as pollutants in the environment.

Breastfeed your babies

A study published in the July 20, 2002 issue of The Lancet showed that the more babies a woman has and the longer she nurses them, the lower her breast cancer risk.

Avoid long-term oestrogen replacement therapy (ERT)

The latest study on this controversial subject showed that taking ERT for 15 years or longer significantly raises breast cancer risk.

Pesticides, antibiotics and contraceptive pills – use with caution

Breast cancer incidence may be linked to pesticide exposure, use of the birth control pill and over-use of antibiotics.

Early detection

In addition to lifestyle changes, be vigilant about early detection of breast cancer. Start having annual mammograms at the age of 40. If you notice any breast changes, such as a new lump or skin changes, make an appointment to see your doctor for evaluation.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to know more about the prevention of breast cancer. Call us on our EWP number or email us at
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