(10/22/25) October is Breast Cancer Awareness Month. According to the CDC, breast cancer is the second leading type of cancer among females. Although more rare, breast cancer can happen in men at about every 1 out of 100 cases.
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:
U.S. Cancer Statistics Female Breast Cancer Stat Bite | U.S. Cancer Statistics | CDC
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.
Breast Cancer Statistics | Susan G. Komen®
https://www.cdc.gov/breast-cancer/about/men.html
