The Breast Blog | Be Your Own Breast Friend

Breast cancer is the most common cancer diagnosed in Australian women. The cause of breast cancer is unknown, and many risk factors are beyond our control, such as being female and getting older. But current research has shown that women can, to some extent, lower their breast cancer risk with lifestyle changes. 

Here are 5 breast healthy habits.

Habit 1: Exercise regularly.

Exercise decreases your risk of breast cancer, inactivity increases it. Cancer Council Australia recommends at least 60 minutes of moderate activity or 30 minutes of vigorous activity every day. Moderate physical activity includes any activity in which you can still hold a conversation, such as brisk walking. Vigorous physical activity includes any activity that makes you "huff and puff" such as swimming, cycling or jogging. Just remember any activity is better than none.

Habit 2: Maintain a healthy weight.

Being overweight or obese, defined as having a body mass index over 25, increases your risk of developing breast cancer after menopause. Obese postmenopausal women are also more likely to have bigger tumours and nodal involvement. Latest research has also shown obesity in children and young adults have shifted multiple cancers to the younger age group. The increasing incidence of ductal carcinoma in situ (DCIS), familial breast cancer associated with BRCA gene mutation and triple negative breast cancer in young adults are linked to obesity.

Habit 3: Limit alcohol to 1 standard drink per day or eliminate completely.

One standard drink of alcohol per day increases your risk of developing breast cancer by as much as 10%. Two drinks and you double your risk to 20%. Ultimately no level of alcohol use is safe when it comes to breast cancer, but if you are going to drink less is still better than more.

Habit 4: Quit smoking.

Smoking is linked to a higher risk of breast cancer, especially if you started smoking at a young age and before your first pregnancy.

Habit 5: Breastfeed your babies (if possible).

Breastfeeding for 12 months or more is associated with long-lasting protection from breast cancer. You have heard ‘breast is best for babies’, but it is best for mums too.