25 ways to reduce your risk of breast cancer.

At least 30% of breast cancer cases could be prevented.  By making simple changes to your lifestyle, you can help reduce your risk of breast cancer. 

Want to know what changes you can make to make a difference? Here are 25 tips to help you on your way.

1. Get moving!

Being active for 150-300 minutes of moderate or 75-150 minutes of vigorous physical activity every week, along with regular muscle-strengthening activity, is an ideal way to reduce your risk of breast cancer. This can reduce your risk of breast cancer by around 20%. 

You can achieve this if, for example, you take a brisk walk for between half an hour to an hour at lunch time five times a week or if you go running for 25 minutes 3-6 times a week. 

There are several reasons why being active may help reduce breast cancer risk. One is that it can lower circulating hormone levels in the body (such as oestrogen, testosterone and insulin), which helps reduce risk.

Food

2. Maintain a healthy weight for your height.

Maintaining a healthy weight for your height is beneficial to help reduce your risk of lots of different conditions, and breast cancer is no different. One approach to monitoring this is keeping a food diary, or using apps such as the free NHS Weight Loss Plan app, which can help you track your habits and note where you might be able to make healthier swaps, or exercise more. 

If you are post-menopausal, maintaining the right weight for your height is a key part of ensuring you reduce your risk of breast cancer. Fat cells produce oestrogen after menopause, so extra fat cells can mean more oestrogen in the body, and we understand that higher levels of oestrogen increases breast cancer risk.

3. Avoid processed food whenever possible.

Processed food can be convenient for quick pit stops but it often contains higher sugar, fat and salt content. Having a bit of chocolate once a day or even a pizza once a week won’t have a huge impact on your weight, but it can become a problem if you eat a lot of processed food regularly and throughout the day. As a result you may be more likely to gain weight, which is a significant risk factor for post-menopausal breast cancer.

4. Eat as little processed meat as possible.

Processed meats include bacon, sausages, hot dogs, canned meat and other cured meats like salami. If you want to have some meat, consider, for example, organic chicken, turkey or fish , which are all good sources of protein. 

The association between processed meat and a potential moderate increased risk of breast cancer is from a combination of factors, such as high levels of saturated fat and additives that may promote an increased risk of breast cancer.

5. More fibre, please! 

We often think about our carbs and protein when planning out our meals, but fibre can also play a part in reducing risk. Fibre works in many different ways to help reduce risk including potentially reducing circulating levels of oestrogen in your body. Easy swaps to increase your fibre include things like adding some chia seeds to your overnight oats or replacing your normal white pasta with a wholegrain alternative.  

6. Eat at least 5 servings of fruit and vegetables a day.

Finding it hard to eat your five a day? Here are some simple tips: 

• Always serve vegetables as a side dish with a hot meal. If you’re pushed for time, frozen vegetables are also an option. 
• Add a starter to your lunch or dinner by including a small salad. 
• Raw vegetable sticks are a good snack in between meals – you can dunk them into a homemade dip (try healthy low-fat yoghurt with herbs and onions – yum). 
• Swap your chocolate bar or dessert after lunch with your favourite fruit.

7. Eat the traffic lights!

This means eating plenty of red, yellow, orange and green leafy vegetables. They are a great source of carotenoids, which are known for their positive health benefits. Examples are tomatoes, carrots, sweet potatoes, pumpkins but also spinach. Coloured fruits like apricots and mangoes are a great source of carotenoids too. 

Carotenoids are thought to have properties that can help to reduce risk.

8. Eat lots of non-starchy vegetables.

Non-starchy vegetables contain smaller amounts of carbohydrates – for example, courgettes, mushrooms, tomatoes, broccoli, aubergine or spinach (see a list here). 

Many non-starchy vegetables contain vitamins C and E, minerals, fibre and other bioactive compounds, which could help reduce the risk of developing cancer. (Download our seasonal calendar which highlights non-starchy veg for you)

9. Eat some dairy (or soy-based alternatives) every day.

To get the maximum benefit from dairy products, opt for natural products with no added sugar, for example, organic natural yoghurt or cottage cheese. 

A nice snack idea is a natural yoghurt with some berries and a bit of honey. Unsweetened, calcium-fortified dairy alternatives, such as soy milk and soy yoghurt, also count as part of this food group and can make good alternatives to dairy products. 

10. Eat healthy fats

Less than 30% of your total calorie intake should come from fats.  Include foods rich in unsaturated fats such as olive, sunflower or rapeseed oil, avocados, almonds, walnuts, peanuts, Chia seeds, oily fish (e.g. salmon, mackerel) and pumpkin seeds. These are needed to stay healthy and maintain normal cholesterol levels.

Eat less food that is high in saturated fats and avoid trans fats where possible. These include butter, margarine, cakes, biscuits, bacon and coconut oil.

11. Drink less alcohol or, better still, none.

The bad news is: drinking alcohol is a serious risk factor for breast cancer. The good news is: there are some great alcohol-free drinks out there that are equally delicious. 

Drinking any amount of alcohol increases breast cancer risk. The higher the intake, the greater the risk. Several reasons may help explain this; for example, byproducts produced in the body when you drink alcohol can damage your DNA, which increases your risk of cancer. In addition, alcohol increases the levels of circulating oestrogen, which can increase your breast cancer risk.

12. Live like an Italian!

Although there is no ideal diet for breast cancer prevention, the Mediterranean diet is worth considering. It is known for being high in olive oil, vegetables, fruit, plant protein, fish and other seafood, whole grains, nuts, and low-fat dairy, accompanied by moderate alcohol intake and low red meat consumption. 

It can serve as a guide, is easy to stick to, is healthy, and contains many of the foods that are linked to a decreased breast cancer risk. As well as being a healthy, well-balanced diet, there is evidence that following a Mediterranean diet improves your chances of survival following a breast cancer diagnosis.

Download our free Organic Flavours recipe book with over 70 recipes that can help reduce your risk

13. Eat organic if you can.

Organic foods often contain fewer pesticides, and studies have shown that switching to an organic diet can reduce the levels of pesticides in your body. Some pesticides are known or suspected endocrine disrupting chemicals.

Although organic produce can be more expensive, there are a few ways to help keep the price down: 

• Buy seasonal produce. Organic produce can cost a lot less if you buy it at the right time. For example, organic strawberries in the summer are cheaper than in winter.  (Download our seasonal calendar so you know which fruit and vegetables are in season.)
• Buy from your local farmers’ market. 
• Grow your own organic food in your garden or on a sunny windowsill.

14. Be good to your gut!

Your body is actually a host to trillions of microorganisms that each play a role in keeping us generally healthy. The gut microbiome is essentially all the microbes and their genes that are found in your digestive system. Lots of things can alter your microbiome and it is important to look after it by eating plenty of high fibre foods, adding probiotics (like live yoghurts) and fermented foods (such as kimchi) to your diet, as well as staying active.

Changes and imbalances in our gut microbiome have been associated with a higher risk of breast cancer, so paying attention to keeping our gut healthy can potentially help to reduce risk. 

Food packaging and plastic

15. Avoid packaged food: buy fresh food and fewer takeaways.

Food packaging may contain Endocrine Disrupting Chemicals (EDCs) such as phthalates, PFAS or even bisphenols, which may increase breast cancer risk. If you can’t avoid it, try choosing paper and cardboard over plastic packaging; remove the packaging and store food in glass or ceramic containers.

16. Say ‘no’ to single-use plastics.

Avoid single-use plastics where possible, as some contain  EDCs such as phthalates, which may increase breast cancer risk. 

For example, purchase a stainless-steel reusable water bottle and use your own reusable bags when grocery shopping. Select loose, unpackaged fruit and vegetables, and avoid putting produce in plastic bags – use cloth bags instead. Reuse free containers and bags; use beeswax wrappers instead of plastic film. Store food in glassware with silicone lids or porcelain containers, and avoid using plastic cutlery, cups and plates. 

By avoiding single-use plastics, you will also contribute to a better environment.

17. Choose PFAS-free cookware and greaseproof paper.

Per- and polyfluorinated alkyl substances (PFAS), also known as forever chemicals, are used widely in everyday products, including non-stick cookware and food packaging, as well as furniture, cosmetics and clothing. Several PFAS (e.g. PFOA and PFOS) have been linked to health concerns, including breast cancer.
If you buy non-stick cookware, look for PFAS-free labels, e.g. PFOA-free, or choose ceramic cookware. This table can also help as a guide to brands, products and retailers that are PFAS-free.

18. Look for plastic recycling codes 2, 4 or 5.

These can be easily recycled and do not contribute to the growing health concerns from plastic pollution. 

Avoid plastics made from recycling codes 3, 6 and 7, as these plastics are difficult to recycle and may contain EDCs such as phthalates or bisphenols. Recycling code 1 plastics (PET) are generally considered safe for single-use only. Follow this link to see how the recycling code works.

19. Avoid microwaving food in plastic.

Heating food up in plastic can mean some of the chemicals, including potential EDCs, may migrate into the food. Because these EDCs (such as BPA) are a concern in relation to potentially increasing breast cancer risk you can look to lower your exposure by using microwavable glass containers to reheat instead. Cosmetics

20. Check cosmetics ingredients before purchase.

In the UK, cosmetics ingredients must generally be listed, and often, the lists are very long! Try to buy cosmetics and personal care products that contain fewer ingredients and try to avoid those that contain potentially harmful EDCs such as parabens and phthalates, which may increase your breast cancer risk. 

For a full list of ingredients we recommend you avoid, see our A to Z Chemicals of Concern guide.

21. Replace items when they run out.

You don’t have to rush to throw all your beauty products in the bin, small steps can go a long way. One of the best ways to integrate products that have less ingredients, or fewer chemicals, is to simply look for alternatives when you run out of a certain item. That way, you can make the choice without emptying your make-up bag. 

Everyday products

22. Avoid scented candles and air fresheners that contain phthalates or synthetic musk.

Although they leave our home smelling nice, many scented candles and air fresheners can contain phthalates or synthetic musks (e.g. galaxolide, musk ketone) as fragrances. These are EDCs which may contribute to an increased breast cancer risk. How about making your own air fresheners? Or bringing a fresh bunch of fragrant flowers into the room?

23. Choose fragrance-free or naturally fragranced cleaning products.

Fragranced products may contain phthalates, such as diethyl phthalate or synthetic musks, such as galaxolide. Some of these are oestrogenic and may increase breast cancer risk. 

Making your own cleaning products is a great way to reduce plastic pollution and avoid harmful chemicals in your home. Check out these DIY cleaning products here.
Lifestyle

24. Stop smoking.

There is a modest increase in breast cancer risk for women who smoke, with more significant effects seen in pre-menopausal women and those who started smoking young. 

Tobacco smoke contains numerous carcinogens, several of which are known to cause breast cancer. Smoking also increases the risk of at least 15 other types of cancer. Check out the NHS's top 10 self-help tips to stop smoking.

25. Breastfeed your child.

If you can. The longer, the better. There is considerable evidence to show that breastfeeding reduces the risk of breast cancer. Breastfeeding isn’t easy for everyone but the NHS guide on Breastfeeding is a good place to start.