What you can do to lower your breast cancer risk (it's more nuanced than you think)
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Last week I wrote all about breast screening. When to start (40yo!) and what to ask about in your report (breast density!).
There are lots of things that you can do to decrease your breast cancer risk. These are NUANCED! They’re not always going to be possible for every person. What I do with patients is talk through these things and see what makes sense to shift in their life with all of their other concerns and responsibilities. We work together to strategize on making small changes to improve these components.
Increase servings of fruits/vegetables - at least 5+ servings daily!
Choose unsaturated fats (like olive oil, fish, nuts and seeds) over saturated and trans fats.
Increase fiber intake (fruits/veg, whole grains, nuts/seeds, legumes) - every 5g/day increment is associated with a 9% lower risk of breast cancer-specific mortality.
Decrease/eliminate alcohol - any consumption of alcohol increases breast cancer risk
Maintain healthy weight - adiposity increases estrogen levels and breast cancer risk
Engage in at least 150 minutes of moderate-intensity exercise weekly
Avoid tobacco-use in all forms
Breastfeed
Be cognisant of hormone therapy and oral contraceptive use in terms of forms of hormones and length of use
Do your regular mammogram screening starting at 40 years old!
You’ll note avoiding soy and ground flax seeds are NOT on this list. Soy and ground flax in whole forms have been well-studied in women even with estrogen positive breast cancer and do not increase risk or negative outcomes! They actually seem to be supportive in terms of decreasing risk!
Not everything is possible for every person and these warrant discussion over what makes sense for you. Unfortunately, you can also sometimes do all of the right things and still have breast cancer. But these are good, well-researched lifestyle components that can decrease your risk!
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.
Hi, I’m Dr. Janine, ND
I’m a Naturopathic Doctor currently practicing in Guelph, Ontario, Canada.
I truly believe that our enjoyment of life is closely tied to how we feel physically. When we’re healthy, we can take on anything. But when we feel off, even the simplest tasks become overwhelming. I’ve been through hormonal shifts, sleepless nights as a parent, and the stress of balancing everything. But I also know that with the right strategy, we can go from surviving to thriving—and create a healthy, thriving family in the process.
I look forward to meeting you soon.
- Dr. Janine, ND
Follow me on social media, @dr.janine.nd