Your breasts deserve your attention
Every October, we hear more about breast cancer, but breast health deserves attention all year, especially in midlife and beyond. We cannot change certain breast cancer risk factors, such as our age and genetics. But our daily habits and the environment we live in can also affect our breast health and overall well-being.
Just as important is knowing how at risk you are—and this should go hand in hand with a healthy lifestyle. Even when we take good care of ourselves, changes in our breasts can happen without noticeable signs or symptoms.
So how can we take better care of our breast health now, without fear, confusion, or waiting until something feels wrong?
Know your risk and don’t delay screening
Breast health has been personal to me since I was young. My late mom had benign breast lumps removed twice before developing stage 0 breast cancer during perimenopause. She underwent a mastectomy.
Because of our family history and my own breast findings, she started taking me to a breast doctor when I was a teenager. I began regular breast imaging at 35—the same year she passed away from another cancer, two years after her breast cancer diagnosis.
Many women delay screening because they fear what might be found, while others feel healthy and see no reason to check. I still get nervous each time, but I go anyway. Early breast cancer may have no symptoms, and unlike cholesterol or blood sugar, there is no routine blood test recommended to screen for it.
Even without a family history, we still need to take breast health seriously. Only about five to 10 percent of breast cancers are linked to inherited genetic changes. Other factors, such as age, lifestyle, previous breast findings, when you started menstruating, when you reach menopause, and your pregnancy and breastfeeding history, can also affect your risk.
According to the American Cancer Society, women at average risk can choose to start yearly mammograms at 40, with annual screening recommended from age 45. Mammograms can also show if you have dense breasts, which can increase your risk and make cancer harder to detect. If breast or ovarian cancer runs in your family, talk to your doctor about whether you need earlier screening, additional tests such as breast MRI, or genetic counseling and testing for BRCA1 and BRCA2.
If you feel a new lump or notice changes in your nipple or skin, unusual discharge, or anything that doesn’t feel right, get checked. It may be scary, but it’s better to know than to keep putting it off.
Support breast health through a healthy lifestyle
There is no single diet or exercise that can prevent breast cancer. What matters more is what you do consistently. Staying physically active, maintaining a healthy weight, and avoiding alcohol help lower your risk. After menopause, having excess body fat is linked to a higher risk of breast cancer.
Walk more, do cardio, lift weights, and move whenever you can. Maintaining muscle helps your body manage blood sugar and improve insulin sensitivity. A large study involving postmenopausal women also found that those with greater insulin resistance had a higher risk of developing breast cancer.
Eat more vegetables, fruits, whole grains, beans, and other fiber-rich foods. Cut back on ultra-processed foods. You don’t need to avoid soy foods such as tofu, edamame, and soy milk because they contain phytoestrogens, as studies do not show that eating soy foods increases breast cancer risk.
Beyond food and exercise, be mindful of your environment and make small changes where you can—the air you breathe, the water you drink, and the products you use at home, including plastics, cosmetics, and personal-care items. Some chemicals are still being studied for their possible effects on cancer risk.
Chronic stress can affect how you eat, sleep, recover, and take care of yourself—all of which may weaken your immune health. Taking time to truly recover and having people you trust to talk to can help you manage stress and feel supported.
Know what hormones and life stage mean for your breast health
Hormones can be one of the most confusing parts of breast health. We hear so many things—that estrogen feeds breast cancer, hormone replacement therapy (HRT) is dangerous, or that having a family history means hormones are completely off-limits.
But it is not that simple. Hormones affect breast health throughout life, from your first period through perimenopause and menopause. Starting your period earlier or reaching menopause later means more years of exposure to the estrogen your body naturally produces, which can influence breast cancer risk.
Breast cancer risk also rises with age even as estrogen levels naturally drop after menopause. So having lower estrogen doesn’t automatically mean your risk goes down.
HRT can help with menopausal symptoms and bone health, but it’s not for everyone. Breast cancer risk also depends on the type of hormones you take, how long you use them, and your personal risk. That’s why you should discuss your options with your doctor.
Having a family history of breast cancer also does not automatically mean you cannot use HRT. Your family history, breast findings, age, and overall risk should be considered together. A personal history of breast cancer is different and needs a more careful discussion with the right specialist.
In vitro fertilization (IVF) is another concern for many women because of the hormones involved. But according to the American Society for Reproductive Medicine, current evidence does not show an overall increase in breast cancer risk from IVF and other fertility treatments.
Focus on what you can do now
Let go of the fear. Know your risk, get screened, and work on what you can control. The earlier you know and act, the more you can do to lower your risk and catch problems early.
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