4 Big Ways to Easily Decrease Your Risk of Breast Cancer

If you’re at high risk for breast cancer or have had breast cancer in the past, you might feel like prevention is out of your control. But the truth is, while we can’t control everything, there are science-backed ways to reduce your risk of breast cancer and improve your overall health.

Rather than feeling overwhelmed by information, let’s simplify the process into four key pillars that can help you take control of your breast health without feeling deprived, restricted, or exhausted.

1️⃣ Cultivate a Positive Mindset

Your thoughts, emotions, and mindset play a huge role in your overall well-being and your body’s ability to heal. Studies show that stress and negative emotions can increase inflammation and even impact immune function, both of which are linked to chronic disease like breast cancer.

But here’s the good news: You have the power to shift your mindset and create a healthier, more positive internal environment.

✔ Daily Affirmations:

Start your morning with affirmations like, “I am strong, healthy, and in control of my health.”

✔ Gratitude Practice:

Write down three things you’re grateful for every day to shift your perspective toward positivity.

✔ Surround Yourself with Positivity:

Follow social media accounts and hang out with people that inspire and uplift you rather than trigger stress or comparison.

✔ Reframe Negative Thoughts:

Instead of “I have no control,” replace it with “I am taking small, daily steps to care for my body.”

2️⃣ Reduce Stress & Support Your Nervous System

Chronic stress raises cortisol, a hormone that has been linked to increased inflammation, weight gain, and even higher breast cancer risk. While we can’t eliminate all stress, we can learn to manage it more effectively.

✔ Breathwork & Meditation:

A simple 5-minute deep breathing practice can help calm your nervous system.

✔ Daily Walks in Nature:

A quick 10 minute walk outdoors can lower cortisol and increase feel-good hormones.

✔ Journaling to Release Worry:

Write down your biggest worries and then challenge yourself to let go of what you can’t control.

✔ Create a “No-Stress” Evening Routine:

Limit screen time, take a warm bath, and read a book instead of scrolling before bed.

3️⃣ Move Your Body in a Way That Feels Good

Exercise is one of the most powerful tools for breast cancer risk reduction, yet many women feel like they don’t have time for it or don’t know where to start. The key? Making movement enjoyable and doable!

✔ Strength Training (2-3x per week):

Helps balance hormones, maintain muscle, and burn fat efficiently.

✔ Daily Walks:

Even 2-5 minute walks after meals can help regulate blood sugar and lower inflammation.

✔ Low-Impact Cardio (like Yoga or Pilates):

Great for mobility, circulation, and stress relief.

✔ Micro-Movements:

If you’re busy, break up movement throughout the day (like squats while brushing your teeth or stretching at your desk).

4️⃣ Improve Sleep for Better Recovery & Hormone Balance

Sleep is one of the most underrated factors in weight loss and breast health. Poor sleep can disrupt hormones like estrogen and insulin, both of which are linked to breast cancer risk.

✔ Create a Wind-Down Routine:

Turn off screens an hour before bed, take a warm shower, and dim the lights.

✔ Support Melatonin Production:

Avoid blue light before bed and try magnesium or herbal teas to relax.

✔ Stick to a Sleep Schedule:

Aim for 7-9 hours of sleep per night by going to bed and waking up at the same time each day.

✔ Upgrade Your Sleep Environment:

Use blackout curtains, white noise machines, and keep the room cool for better rest.

Small, Consistent Actions = Big Changes

By focusing on these four areas—mindset, stress reduction, movement, and sleep—you’re taking real, meaningful steps to reduce your risk of breast cancer. No drastic diets. No unrealistic rules. Just simple, sustainable actions that easily fit into your life.

Ready to take action? Get my FREE 4-Week Breast Cancer Risk Reduction Starter Kit with step-by-step guidance on how to implement these changes into your life. Grab yours HERE!