Risk Factors Include:
There are some factors outside of one’s control when it comes to developing breast cancer. These risk factors are unmodifiable, meaning we can’t control or prevent them:
- Age- the risk of breast cancer increases with age
- Being born female
- Race/ ethnicity: Non-Hispanic white and black women have the highest rates of breast cancer incidence overall.
- Family history, genetics
- Social determinants of health such as access to healthcare
There are also modifiable risk factors that have been identified. Modifiable risk factors are things that we can change/ control.
Modifiable factors that increase the risk of breast cancer include:
- Alcoholic beverage consumption
- Cigarette smoking
- Physical inactivity
- Estrogen therapy (in AMAB folks)
Modifiable factors that decrease risk of breast cancer include:
- Higher intake of certain foods, like fruits, vegetables, and soy foods
- Regular exercise
- History of breastfeeding
Nutrition:
Foods to Eat:
- Fruits and vegetables
- Whole food soy products including soybeans (edamame), miso, tempeh, and tofu
- Research shows that consuming soy from whole foods is safe and possibly beneficial when it comes to reducing breast cancer risk.
- Whole grains: brown rice, oats, whole wheat, barley, etc.
- Low or fat free dairy
- Lean protein: chicken, fish, eggs
- Legumes such as beans
- Nuts and seeds
- Healthy fats: omega 3 fatty acids, olive oil, avocado oil
Foods and drinks to Limit:
- Sugary and processed foods/ beverages
- Alcoholic beverages
- Foods high in saturated fat: red meat, high-fat dairy products, and oils such as coconut oil and palm oil
Lifestyle:
- Avoid cigarette smoking.
- Engage in regular physical activity: 20-25 minutes per day, or 150 minutes per week moderate activity.
- If you are older than 40 years old and have breasts, get yearly mammograms. Talk to your doctor about starting earlier if you have a family history of breast cancer.
Fun Tip:
Breast cancer survival rates have been improving over time. This is likely due to early detection and improving treatment options.
Resources:
Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022 Mar-Apr;36(2):556-562. doi: 10.21873/invivo.12737. PMID: 35241506; PMCID: PMC8931889.
Poorolajal J, Heidarimoghis F, Karami M, Cheraghi Z, Gohari-Ensaf F, Shahbazi F, Zareie B, Ameri P, Sahraee F. Factors for the Primary Prevention of Breast Cancer: A Meta-Analysis of Prospective Cohort Studies. J Res Health Sci. 2021 Jul 20;21(3):e00520. doi: 10.34172/jrhs.2021.57. PMID: 34698654; PMCID: PMC8957681.
