4 Key Lifestyle Behaviors That Could Be Increasing Your Risk of Breast Cancer

If you’re a busy woman and want to decrease your risk of breast cancer or risk of a recurrence, becoming aware of lifestyle habits and behaviors that could be contributing to your risk is essential.

You can’t change what you aren’t aware of. 

Take a look at the 4 following lifestyle behaviors and see if any of them describe your current situation. If they do, guess what? You CAN change it! Making some of the SMALL CHANGES described below can have a BIG IMPACT on your risk of breast cancer. And, it can be EASY! You don’t have to revamp your entire lifestyle to decrease your risk of breast cancer. Start small and be consistent because small, consistent changes add up!

So what are these lifestyle behaviors that may be increasing your risk of breast cancer?

Behavior #1: Chronic stress

Who isn’t stressed these days?! Our sympathetic nervous system (SNS--the fight or flight response) is on chronic high alert these days, but chronic stress can increase your risk of breast cancer for a few reasons. Stress leads to oxidative stress and inflammation in the body, impairs the immune system, impairs your body’s detoxification process, can lead to poor dietary choices, and can lead to something called estrogen dominance, all of which can increase your risk of breast cancer.

So how do you de-stress in today’s chaotic world?

Meditation! 

Meditation activates your parasympathetic nervous system (PNS), which counteracts the SNS and is responsible for more of the “rest and digest” function of the body. And, you only need 5 minutes! Meditating for just 5 minutes most days of the week can make a huge impact on your stress levels. Plus, there are so many great meditation apps and free meditation videos on YouTube these days! One great, free meditation app is Insight Timer. They do offer a paid subscription plan, but there’s lots of free meditations as well.

So if you’re someone (like most of us) who feels constantly stressed, give just 5 minutes of meditation a try!

Behavior #2: Lack of sleep

Are you getting an average of 8 hours of sleep every night? If not, chronic lack of sleep could be increasing your risk of breast cancer. Lack of sleep itself increases your risk of breast cancer, and not getting enough sleep also negatively impacts other risk factors for breast cancer. For example, lack of sleep can increase levels of anxiety and is a form of chronic stress (see Behavior #1). Lack of sleep can also lead to weight gain, and higher body weight/ weight gain in adulthood is a risk factor for breast cancer.

And look, I get it. You’re busy! You have a lot on your mind. You want to go to sleep, but you can’t seem to get your brain to turn off.  One thing that’s helped me quiet my brain down is to make the next day’s to-do list right before I go to bed. That way, my brain is not on a constant loop of all the things I need to remember to do the next day. Another way to quiet your brain is to spend 3-5 minutes journaling right before bed. Just get it all out in one big brain dump! That way, you clear your brain of all the “noise.”

Behavior #3: Low amount of physical activity

Are you getting 2.5 – 5 hours of moderate intensity exercise or 1.5 – 2.5 hours of vigorous exercise each week? (Or some combination of the two?) If not, you could be increasing your risk of breast cancer. Movement affects multiple other risk factors for breast cancer. Exercise helps with weight control, boosts the immune system, can lower blood estrogen levels, and decreases stress and anxiety, all of which can lower your risk of breast cancer.

If you’re not currently getting the recommended amount of exercise, don’t sweat it  😉 Remember, start small! One great strategy is to get 5 more minutes of movement daily. If you already have an established exercise routine, can you add 5 minutes to it? Can you go for a 5 minute walk during your lunch break? Can you do squats, lunges, or calf raises every time you brush your teeth or wait for your coffee to brew? Work in an extra 5 minutes of movement whenever and however you can!

 Behavior #4: Not enough veggies

Do you eat 7-9 cups of veggies daily? If not, you could be at higher risk of breast cancer. Fruits and vegetables contain antioxidants, fiber, carotenoids, and phytonutrients, all of which help lower the risk of breast cancer. But, it can be really difficult to get in that many fruits and veggies daily, especially when you’re busy or have limited time to meal prep or cook meals.

So how do you get in all those fruits and veggies?

One cup at a time!

Just focus on eating one more cup of fruits or veggies each day. If you’re grabbing take-out, is there a side of broccoli or green beans you could add to your order? Can you have an apple with lunch? Could you make a fruit and vegetable smoothie for breakfast? One thing I try to do is keep a bag of frozen spinach or kale in my freezer at all times so whether I’m cooking a meal, re-heating left-overs, or even if I get take-out, I can always throw the food in a pot, toss in a cup of the frozen spinach or kale, quickly heat it up on the stove, and now I’ve added a cup of green leafy vegetables to my meal!

Remember, make it as easy as possible for yourself and take it one cup at a time!

If you want to know more ways to reduce your stress, improve your sleep, increase your physical activity, and adopt healthier dietary habits so you can decrease your risk of breast cancer or a recurrence, check out my FREE 4-Week Breast Cancer Risk Reduction Starter Kit!