While genetics and age play a role in breast cancer risk, many people overlook how much everyday habits can influence long-term health outcomes. You can’t control every factor, but research continues to show that lifestyle choices can make a meaningful difference in reducing risk. Whether you have a family history of breast cancer, are focused on prevention, or simply want to take better care of your health, certain changes can support your body’s ability to protect itself.

Here are key steps that may help lower breast cancer risk:

Maintain a healthy weight
Excess body fat—especially after menopause—can raise levels of estrogen and inflammation, both of which are linked to higher breast cancer risk.

Exercise regularly
Consistent physical activity supports hormone regulation, reduces inflammation, and helps maintain a healthy weight. Even moderate exercise can make a difference.

Limit alcohol consumption
Alcohol affects hormone levels and can damage cells in ways that increase cancer risk. Cutting back or avoiding alcohol can offer protection.

Eat a nutritious, whole-food diet
A diet rich in vegetables, fruits, whole grains, and lean proteins—and low in processed foods, sugar, and red meat—can support overall health and reduce cancer risk factors.

Be cautious with hormone therapy
Long-term use of hormone replacement therapy (HRT) has been linked to increased breast cancer risk. Always discuss risks, benefits, and alternatives with your doctor.

Breastfeed if possible
Breastfeeding has been associated with a reduced risk of breast cancer, likely due to hormonal changes and decreased lifetime estrogen exposure.

Avoid tobacco
Smoking and tobacco use increase the risk of many cancers, including breast cancer. Quitting provides benefits at any age.

Limit unnecessary radiation exposure
Certain medical imaging, like frequent X-rays, can increase cancer risk over time. Only undergo imaging when it’s medically warranted.

These strategies don’t guarantee prevention, but they can significantly support long-term health and reduce risk. If you’re concerned about breast cancer—because of age, personal history, or family background—talk to your healthcare provider. They can help you create a personalized plan that balances prevention with your individual needs and lifestyle.