The vast majority of breast cancers occur in women over the age of 40. But the Cleveland Clinic notes that in the United States, about 10% of all new breast cancer diagnoses are in women under 40. In fact, about 1 in 196 women between the ages of 15 and 39 will be diagnosed with this disease. Although your odds increase as you get older, it’s never too early to start making simple lifestyle changes to help lower your risk for a lifetime. Follow these breast cancer prevention tips.
Reduce alcohol consumption
Did you know that overindulging in alcohol now could increase your chances of developing breast cancer later in life? Focus on limiting your consumption to one drink per day or less. And don’t forget, most bars and a lot of restaurants now offer a wide collection of mocktails. You don’t have to give up your favorite indulgences or social time; just remove some or all of the alcohol from the equation.
Eat a nutritious diet
Forget fad diets and social media food trends, which can be damaging and impossible to maintain. Instead, focus on whole foods with plenty of nutrients, along with a rainbow of fruits and vegetables. Try to incorporate superfoods like leafy greens, nuts, and lentils into your diet at least a few times a week. Talk to your doctor to determine a healthy weight for your unique body, and then try to reach and maintain it.
Get moving
The CDC recommends that all adults get at least 150 minutes of exercise per week, which translates to just 30 minutes, five days a week. You’ll also need two muscle-strengthening sessions each week. But don’t worry if you’re not a gym rat. Walking, dancing, playing with your kids or pets, gardening … anything that gets your body moving and your heart rate up counts as exercise. For muscle strengthening, you can lift weights if that’s your thing … but carrying groceries, walking up the stairs, or even throwing a football around in the backyard also count.
Stop smoking
Tobacco use has been repeatedly linked to all sorts of serious health conditions, including breast cancer. If you don’t smoke, don’t start. If you do, make quitting a priority. Remember that vaping is also dangerous for your health, so talk to your doctor about how best to give up nicotine altogether.
Consider breastfeeding
If you’re starting a family, consider breastfeeding if it’s safe for you and your baby. Not only does it offer tremendous health benefits for your child, but women who have breastfed are less likely to develop breast cancer later in life. Of course, every mother and every child has unique needs, so be sure to ask your doctor what’s best for your individual situation.
Learn your family history
You are more likely to develop early-onset breast cancer if you have certain risk factors in your family history. These include close relatives who have had:
- Breast cancer before age 50
- Male breast cancer
- Triple-negative breast cancer
- Cancer in both breasts
- Ovarian cancer
- Metastatic prostate cancer
- Pancreatic cancer
Additionally, certain genetic mutations tend to run in families. The BRCA1 and BRCA2 genes are known as tumor suppressors, as they play a crucial role in DNA repair. But in rare cases, these genes can mutate. When that happens, they can no longer suppress tumor growth. BRCA genetic mutations are inherited. Therefore, if a close relative has tested positive for a mutation, you are also more likely to have it. People of Ashkenazi Jewish descent, as well as those with a family history of multiple cancers, are also at higher risk.
Because these mutations are so rare, affecting just 0.2% of women in the United States, genetic testing is not universally recommended. If you have a family history that may increase your risk, talk to your doctor. Testing is relatively simple, requiring just a single vial of blood. But the potential implications of learning that you have the mutation can be complex. If you decide to get tested, you’ll need to work closely with both your doctor and a genetic counselor.
Know the signs and symptoms of breast cancer
Since breast cancer can occur at any age, it’s essential to know the signs and symptoms. Most importantly, become familiar with your breasts. If you notice any changes, be sure to let your healthcare provider know. Specific things to look out for include:
- Nipple discharge
- Inverted nipple
- Breast pain
- Lump in your breast or armpit
- Breast skin changes, such as thickening, rashes, or dimpling
- Swollen lymph nodes
Breast cancer is highly uncommon in women under 40, but it’s essential to take active steps toward breast cancer prevention now. From getting to know your breasts to learning your family history and making simple lifestyle changes, the steps you take today could have a dramatic impact on your future. Be sure to get an annual physical and well-woman exam, and never hesitate to ask your doctor any questions you might have.