How To Reduce Risk of Breast Cancer

Breast cancer is one of the most common cancers that affects women. But your risk isn’t fixed.

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“While some factors, like your age or family history, are outside of your control, others are linked to everyday habits and health decisions,” says breast surgical oncologist Margaret E.G. Thompson, MD.

Understanding what affects your risk can help you take steps that may lower it.

How to influence certain breast cancer risk factors

“There’s no strategy that can guarantee you won’t develop breast cancer,” Dr. Thompson clarifies. “But certain choices may help reduce your overall risk and help detect cancer earlier, when treatment is often most effective.”

She explains what lifestyle choices may help lower your risk.

Be physically active

Regular exercise is one of the most consistent lifestyle factors linked to lower breast cancer risk.

“Physical activity helps regulate hormones like estrogen and insulin, which can influence cancer development,” Dr. Thompson notes. “Exercise also supports a healthy weight and reduces inflammation in the body, which further lowers your risk.”

Even moderate activity can make a difference, especially if it’s part of your long-term routine. Aim for regular movement throughout the week, including activities like brisk walking, biking, swimming and strength training.

Achieve and maintain a healthy weight

Obesity, particularly after menopause, is linked to a higher risk of breast cancer. Fat tissue produces estrogen, and higher estrogen levels over time may increase the likelihood of certain breast cancers developing.

“Maintaining a healthy weight can help keep hormone levels more balanced and lower your breast cancer risk,” Dr. Thompson says.

Small, sustainable lifestyle changes work better than dramatic short-term diets. So, focus on habits like regular physical activity and a balanced diet that limits ultra-processed foods.

Of course, weight management can be a lot easier said than done. If it’s something you struggle with, talk to your healthcare provider to see what they recommend — and how they can help.

Limit alcohol

Drinking alcohol is associated with an increased risk of breast cancer.

“Even moderate drinking may raise risk because alcohol can affect hormone levels and the way your body processes estrogen,” Dr. Thompson explains.

Alcohol is known to raise your risk of other types of cancer, too. If you do drink, it’s best to limit how much alcohol you consume.

Keep up with regular breast cancer screening

Breast cancer screening won’t stop the disease from developing, but it plays a critical role in early detection.

“When breast cancer is found in its early stages, treatment is often more effective and outcomes tend to be better,” Dr. Thompson says.

Mammograms are the main screening tool used to detect breast cancer before symptoms appear. If you’re at high risk for breast cancer, you may need additional imaging or an adjusted screening schedule.

Screening recommendations may vary depending on your age, personal health history and breast cancer risk level. So, talk to your healthcare provider to determine the screening plan that’s right for you.

The risk factors you can’t change

There are some breast cancer risk factors you can’t influence. Your risk is higher if you:

Are 45 or older
Are of Ashkenazi Jewish descent
Have BRCA genetic mutations
Have dense breast tissue
Have one or more first-degree biological relatives who’ve had breast cancer
Have certain hormonal or reproductive risk factors, like starting your period at a young age or entering menopause later than average
Have had breast cancer in the past
Have had past breast biopsies with abnormal results

But even if you have one or more of these risk factors, take a breath.

“It doesn’t mean you’re destined to develop breast cancer,” Dr. Thompson says. “It just means that your risk may be higher than average, which makes regular screenings all the more important.”

The bottom line

When you’re taking steps to reduce your risk of breast cancer, it’s important to understand your personal risk level and focus on factors you can influence — like exercise, nutrition and alcohol consumption.

“No strategy can eliminate breast cancer risk completely,” Dr. Thompson reiterates. “But healthy habits and proactive care can play a meaningful role in protecting your long-term health.”