What can women really do to reduce breast cancer risk?

Breast cancer can feel overwhelming as there are no surefire ways to prevent it. Age, genetics, family history and reproductive history are significant factors. The World Health Organisation notes most breast cancers occur in women who are female and above 40 years old - factors women cannot control. However, this does not mean breast cancer is a woman's fault.

While a breast cancer diagnosis is never a woman's fault, the good news is daily habits do matter. A balanced diet of vegetables, fruit, beans, lentils, whole grains and lean protein can help reduce risk. This diet pattern does not require eliminating rice, noodles or beloved dishes - just adjust portions and emphasize vegetables, protein and limited carbohydrates.

After menopause, weight gain becomes a concern as fat tissue converts to oestrogen. Higher oestrogen levels can increase breast cancer risk. Gradual lifestyle changes like reducing sugary drinks, portion control, home-cooked meals and limiting snacking can help manage weight. For survivors, consult a dietitian for personalised advice during recovery.

Regular exercise, even moderate activity for 150 minutes weekly, can help regulate hormones, insulin, inflammation and body fat. Include muscle-strengthening exercises twice weekly. Any physical activity counts, whether brisk walking, dancing or housework. Start small, like a 10-minute walk after meals.

Limiting alcohol is crucial as even small amounts increase risk. Alcohol converts to damaging substances in the body and raises oestrogen levels. Opt for alcohol-free options socially and reduce consumption overall. Survivors should avoid strict diets, supplements or traditional remedies without medical advice, as "natural" does not always mean safe.

Remember, prevention is about more than diet. Regular breast screenings and prompt check-ups for any changes are vital. Breast cancer prevention is not about fear or perfection; it's about consistent small choices and treating your body with care.