Breast cancer is the most common type of cancer among women worldwide. It develops due to the abnormal growth of breast cells, which multiply rapidly and form a lump in the breast. This article explores various strategies that may help lower the risk of breast cancer.

Several factors, including lifestyle, environmental influences, and genetics, can contribute to breast cancer risk. While genetic factors cannot be altered, making healthy lifestyle changes can help reduce the risk. Here are some steps you can take:

# Eat a Plant-Based Diet

Including colorful fruits and vegetables in your diet can help lower cancer risk. These foods contain flavonoids—particularly flavonols and flavones—that regulate cell division and may inhibit the growth of breast cancer cells. Research suggests that flavonoids are linked to a lower risk of breast cancer, especially in postmenopausal women. Good sources include eggplant, celery, peppers, tomatoes, broccoli, apples, and pears.

# Breastfeed Your Baby

Breastfeeding for more than a year is associated with a lower risk of breast cancer. This is partly because breast milk contains alpha-lactalbumin and oleic acid, which may help prevent breast tumor cells from behaving abnormally.

# Stay Physically Active

Regular exercise is crucial in reducing breast cancer risk. Studies show that engaging in physical activity can lower the risk by 25–30%. Aim for 45–60 minutes of moderate exercise at least five days a week.

# Quit Smoking

Smoking has been linked to an increased risk of breast cancer. Research published in the American Journal of Epidemiology found that women who smoked for over 20 years or started smoking five years before their first pregnancy had a 35% higher risk of developing breast cancer compared to non-smokers.

# Maintain a Healthy Weight

Excess weight, particularly after menopause, increases the risk of breast cancer. Engaging in moderate to vigorous exercise regularly can help maintain a healthy weight and reduce this risk.

# Limit Alcohol Consumption

Excessive alcohol intake is associated with a higher risk of breast cancer. A study published in the British Medical Journal found that women who consumed 5 to 14.9 alcoholic drinks per day had an increased risk of developing breast cancer.

# Avoid Frequent Use of Birth Control Pills

While birth control pills offer certain benefits, frequent use may slightly increase breast cancer risk. Studies indicate that women who used contraceptive pills had a higher likelihood of developing breast cancer compared to those who never used them. Even after stopping, the risk remained elevated for those who took the pill for more than five years.

# Limit Hormone Replacement Therapy (HRT)

Hormone replacement therapy, particularly combination hormone therapy used for more than three to five years, has been linked to an increased risk of breast cancer. It’s advisable to limit its use unless necessary.

# Undergo Regular Screening

Routine breast cancer screenings help in early detection, making treatment more effective. Regular check-ups can identify breast cancer in its early stages, improving the chances of successful management and recovery.

By adopting these preventive measures, you can take proactive steps toward reducing the risk of breast cancer and maintaining overall well-being.