Doctor Shares 3 Lifestyle Habits to Reduce Breast Cancer Risk

Everyone’s personal risk for cancer will be different, based on their genetics, family history and environmental exposures. While you can’t change your genes, lifestyle factors are ones that you do generally have more control over. And practicing certain healthy lifestyle habits can reduce your risk for breast cancer (and cancer in general), regardless of your genes. Expert Tip of the Day: Focus on These Lifestyle Habits to Reduce Your Risk for Cancer Here are the top three lifestyle habits to focus on for cancer prevention, according to Dr. Jennifer Litton, professor of breast medical oncology and chief clinical research officer at the University of Texas MD Anderson Cancer Center: Eat a healthy diet that’s low in ultraprocessed foodsGet regular physical activityReduce or cut out tobacco and alcohol Why It Matters Simple lifestyle habits like these can have a big impact on your risk for cancer. And, for people who’ve had cancer in the past, habits like these can also make it less likely the cancer will come back, Dr. Julia Brockway-Marchello, a breast oncologist at Memorial Sloan Kettering Cancer Center, told TODAY.com previously. Healthy eating is the first big one to prioritize, which Litton describes to TODAY.com as “eating a well-balanced diet that is low in super-processed foods.” There’s no single specific diet that’s perfect for everyone, but experts generally recommend aiming to incorporate more whole, plant-based foods while limiting processed foods, especially processed meat and sugary packaged products. And oncologists told TODAY.com previously that they typically gravitate towards a Mediterranean style of eating. When it comes to exercise, don’t feel like you need to go all-in immediately, Litton says. “Don’t wait for perfect. If you can do five minutes here, do that,” she says. “That’s better than doing nothing. Fit it in where you can.” Regular physical activity helps maintain a healthy body weight, boosts cardiovascular health and can support bone health as you age. Finally, if you smoke or drink alcohol, consider quitting or significantly reducing your intake. Tobacco use increases your risk for multiple types of cancer, including breast cancer. “If there’s any single health choice one can make, it’s to not smoke at all, or if you did smoke, to quit,” Dr. Suneel Kamath, medical oncologist at the Cleveland Clinic, told TODAY.com previously. “I don’t think there’s anything healthier, in terms of a behavior choice that you can make.” And, when it comes to alcohol, experts now agree that there’s no amount of drinking that’s considered safe. That doesn’t mean you need to completely quit drinking, but you should recognize that every drink contributes to a real increased risk for cancer, including breast cancer. Other Ways to Reduce Cancer Risk Healthy eating, regular exercise and reducing tobacco and alcohol intake are three of the most significant ways you can reduce your risk for breast cancer and cancer in general. Experts previously also recommended that you: Wear sunscreen regularlyDevelop healthy ways to manage stressDon’t rely on supplementsAsk about your family’s health history Smart habits like these can help make cancer less likely and help you stay on top of your overall health, too. TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.