Breast cancer is known to have a high rate of mortality and morbidity in women. At the same time, lifestyle changes have come to be known as effective in reducing the risk for breast cancer. These changes are effective, easier, and much more economical than going through treatment. So, it is only reasonable to bring the attention of women to incorporating these changes into their lifestyles, if they haven’t already done so.

So, what lifestyle changes can one introduce to cut down the risk of developing breast cancer?

1. Being Active
Getting adequate physical activity has time and again showed positive results as far as preventing lifestyle diseases is concerned. And breast cancer is no exception. It is associated with higher weights and weight gain, especially after menopause. The latter can be the result of a sedentary lifestyle. So, avoid sitting for too long, watching too much TV, or other forms of inactivity, and choose to move around more often.

Incorporating more exercise can help women reduce the risk of developing breast cancer. This can be done either to maintain a healthy weight or to reduce weight. At least 150- 300 minutes of moderate exercise or 75-150 minutes of vigorous activity is recommended for the average adult.

2. Limiting Alcohol Intake
While it is best to not have any alcohol, if one must drink then the limit stands at one drink per day. The explanation for this is that there is a positive relationship between the quantity of alcohol and the risk of breast cancer. For women who drink one drink a day, there are 7%-10% higher chances than in teetotallers. But women who take two to three drinks a day, there is an increased risk of 20%.

3. Quitting Smoking
Smoking has a causal relationship not just with breast cancer but with other forms of cancer too. More so, if it is done at an early age, then breast cancer risk is much higher. Both active and passive smoking are to be avoided.

4. Breastfeeding the Baby for Longer
Among many other findings, there has been one that states the protective layer that breastfeeding can offer to women. It is more so with women who breastfeed for longer than one year. While breastfeeding, women experience changes in their hormones that cause a delay in their menstrual cycle, which in turn reduces their exposure to estrogen (linked to cancer cells). Similarly, breastfeeding women tend to shed breast tissue and potential DNA-damaging cells in the process too.

5. Eating Healthy Food
Eating healthy allows us to maintain a healthy weight and not worry too much about weight gain. Having foods rich in fruits, vegetables, legumes, and whole grains also provides the body with the essential nutrients to function well. Avoid processed meats, sugary drinks, refined sugar, oil, and salt. Stick to eating fresh food on any given day.