October is National Breast Cancer Awareness Month, and for women, it’s never too early to start taking care of themselves, both physically and mentally. To that end, here are 10 tips for breast cancer prevention.

1.    Avoid becoming overweight. Obesity raises the risk of breast cancer after menopause, the time of life when breast cancer most often occurs. Avoid gaining weight over time, and try to maintain a body-mass index under 25 (calculators can be found online).

2.    Eat healthy to avoid tipping the scale. Embrace a diet high in vegetables and fruit and low in sugared drinks, refined carbohydrates and fatty foods. Eat lean protein such as fish or chicken breast and eat red meat in moderation, if at all. Eat whole grains. Choose vegetable oils over animal fats.

3.    Keep physically active. Research suggests that increased physical activity, even when begun later in life, reduces overall breast-cancer risk by about 10 percent to 30 percent. All it takes is moderate exercise like a 30-minute walk five days a week to get this protective effect.

4.    Drink little or no alcohol. Alcohol use is associated with an increased risk of breast cancer. Women should limit intake to no more than one drink per day, regardless of the type of alcohol.

5.    Avoid hormone replacement therapy. Menopausal hormone therapy increases risk for breast cancer. If you must take hormones to manage menopausal symptoms, avoid those that contain progesterone and limit their use to less than three years. “Bioidentical hormones” and hormonal creams and gels are no safer than prescription hormones and should also be avoided.

6.    Consider taking an estrogen-blocking drug. Women with a family history of breast cancer or who are over age 60 should talk to their doctor about the pros and cons of estrogen-blocking drugs such as tamoxifen and raloxifene.

7.    Don’t smoke. Research suggests that long-term smoking is associated with increased risk of breast cancer in some women.

8.    Breast-feed your babies for as long as possible. Women who breast-feed their babies for at least a year in total have a reduced risk of developing breast cancer later.

9.    Participate in a research study. The Hutchinson Center is home to several studies that are looking at ways to reduce the risk for breast cancer. Check our website periodically for studies that might be appropriate for you.

10.    Get fit and support breast cancer research at the same time. Regular physical activity is associated with a reduced risk of breast cancer. 

Related posts:

1. Florida Back to School Safety Tips
2. Safety Tips for Labor Day Holiday