Breast cancer is a problem we all need to pay attention to, because there are many ways to lower our risks and try to prevent it!
The World Health Organization reported that, in 2022, about 670,000 deaths in the world were caused by breast cancer.1 Breast cancer is the most common cancer in women worldwide, and the second leading cause of cancer deaths among Texas women.1,2 About half of all breast cancer cases are in women whose only risk factors were their sex and age.1
While you can’t completely prevent breast cancer with the choices you make, research shows that a healthy lifestyle can really lower your risks and improve your general health.3 The power of prevention is not necessarily about removing every possibility. But you can think about your choices. You can make decisions for your body with care, and build stronger immunity (protection) against invaders.
Eat healthy:
- What you feed your body has a big impact. Things that can cause cancer (known as carcinogens) are in certain foods.
- Try to eat a lot of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods give our bodies important nutrients, vitamins, minerals, and antioxidants.
- Antioxidants prevent inflammation (like swelling inside or outside the body), protect our body cells from damage, and quickly fix damaged cells.
- To cut down on infection risks, cut down on sweets, processed foods, sugary drinks, food colorings, and red meat or processed meats.
- Eating healthy can also make you healthier overall!
Avoid or reduce how much alcohol you take:
- As much as you can, avoid alcohol or watch alcohol use.
- The three most important ways to prevent any cancer are: avoid tobacco, keep off excess body weight, and avoid alcohol.
- Alcohol use is a big factor in about 6% of all cancer cases and 4% of all cancer deaths in the U.S.4
Stay active:
- Aim for about 150-300 minutes of moderate activity/exercise or 75-150 minutes of vigorous movement each week. 4
- Try not to sit too much, lie down too much, or have too much screen time.4
- Some studies show that lowering weight can lower breast cancer risk.4
Take care of mental health:
- Getting enough sleep is important.
- So is managing stress and creating a peaceful space for your mind and body.
Regular breast cancer screening:
- Even with all these healthy habits, regular screening (checking) for breast cancer is still very important.
- Be sure to have mammograms, clinical breast exams, and breast self-exams.
The earlier someone catches breast cancer, the better the treatments can work, and the less the disease costs a person and their family. Make choices to prevent it and catch it early!
Sources:
- World Health Organization (WHO). Retrieved August 13, 2025, from:
https://www.who.int/news-room/fact-sheets/detail/breast-cancer
- Texas Department of State Health Services. Retrieved August 13, 2025, from: https://www.dshs.texas.gov/sites/default/files/tcr/Statistics/2024-Female-Breast-Cancer-Data-Brief.pdfCenters for Disease Control. Retrieved August 13, 2025, from: https://www.cdc.gov/physical-activity-basics/health-benefits/lowers-risk-of-cancer.html
- American Cancer Society. Retrieved August 13, 2025, from: https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
Written by
Edith Declan, RN-BSN, MSN, APRN, FNP-C
Clinical-Translational Research and Community Engagement Nurse Practitioner at Texas Southern University
Reviewed by
Lara O’Toole, LMSW
Health Literacy Consultant
TSU Breast Cancer Screening and Prevention Center.
