Summer Project: Building healthy habits for a healthier future
The choices that we make every day can have a lasting impact on our health.
This month, we’re exploring how you can support your breast health by developing healthy habits. Small, consistent choices can add up to meaningful benefits for your long-term well-being.
What we know about health behaviors and breast cancer risk
While breast cancer risk is influenced by many factors, most of which are beyond our control, research suggests that maintaining a healthy weight, staying physically active, and following a balanced diet may help reduce risk. Studies have estimated that women who are physically active have 12- 21% lower breast cancer risk compared to physically inactive women. Alongside supporting breast health, these habits also prevent other chronic diseases such as heart disease, diabetes, and more, improve mental wellbeing, and increase quality of life.
Nutrition for breast health
There is no single “cancer-fighting” food. Instead, experts recommend maintaining a pattern of healthy eating. A balanced diet rich in fruits, vegetables, whole grains, proteins, and healthy fats provides the nutrients you need to strengthen your immune system and reduce inflammation.
Focus on:
Including fruits and vegetables with every meal.
Lean proteins such as poultry, fish, or beans.
Foods that contain whole grains, such as oats, quinoa, and brown rice.
Healthy fats from nuts, seeds, olive oil, and fish.
Try to limit:
Highly processed foods.
Beverages with added sugars, such as soda and juice.
Processed meats such as bacon, sausage, and deli meats.
For more tips on achieving a balanced diet, click here.
Movement matters
Regular physical activity can be a powerful tool in supporting your health and reducing your breast cancer risk. Exercise helps to regulate hormones, decrease inflammation, and strengthen the immune system. Finding activities you enjoy and can incorporate into your routine can make staying active easier.
Experts recommend at least 150 minutes of moderate intensity activity each week, which might include:
Walking fast
Vacuuming, raking leaves, or doing other household chores.
Dancing
Water aerobics
Or, at least 75 minutes of vigorous intensity activity each week, which might include:
Running/jogging
Swimming laps
Jumping rope
Carrying/moving heavy objects
You don’t have to complete your physical activity goals all at once. You can break it up into smaller segments, such as 30 minutes a day, five days per week.
To learn more about ways you can stay active, click here.
Alcohol and Tobacco
In addition to maintaining a healthy diet and staying physically active, limiting the consumption of alcohol and avoiding tobacco products are important to support your overall health and reduce your breast cancer risk.
There is a known link between using alcohol and tobacco products and an increased risk of breast cancer. Small changes, such as limiting alcoholic beverages and taking steps towards quitting nicotine products, can make a lasting impact on your long-term health.
To learn more about the link between smoking and cancer, click here.
To learn more about the link between alcohol and cancer, click here.
While no health behavior or habit can eliminate your risk of breast cancer, the choices we make every day can help support our overall health and wellbeing. Eating a balanced diet, staying active, limiting alcohol intake, and avoiding tobacco products are all important for being healthy. From enjoying seasonal produce to spending more time being active outdoors, summer offers a chance to invest in your health in a meaningful way. This summer, consider how you can integrate healthy habits into your routine.
References
pmc.ncbi.nlm.nih.gov/articles/PMC11279876/
cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet