Breast Cancer: Preventative Measures and What to Look Out For

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

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Breast cancer treatments, technology and approaches to care continue to improve, which is great news for the 1 in 8 women in the United States that will be diagnosed with breast cancer within their lifetimes. However, breast cancer cases have been on the rise in recent years. And though it’s rare, with the odds around 1 in 726, men can get breast cancer as well.

The good news is there are steps you can take to reduce your risk of developing breast cancer. Keep in mind that there are some risk factors out of your control, such as having certain genetic mutations that make you more prone to breast cancer, but if you should find yourself diagnosed, catching breast cancer early can significantly improve your survival rate and access to treatments.

Read on for some steps to take to help yourself stay healthier, plus essential signs to look out for.

1. Keep up with screening: Your doctor will ultimately guide you on how often you need a breast cancer screening. Current guidelines suggest that women 45 to 54 get annual mammograms, while those 55 and up can switch to biannual. This could change depending on your risk factor and family history so ask your doctor for their most up to date recommendation. There are additional screenings available, such as ultrasounds, that may be recommended in addition for women that are at higher risk or with dense breasts.

You can also perform self-breast exams to feel for any new or unusual lumps or bumps. “This is not a diagnostic test but a way to know what is normal in the breast so whenever we feel or see something strange, we can identify it quickly and visit a professional,” says Nieves.

Here are some things to look out for:

The most common symptom of breast cancer is a new lump or mass. But it’s also important to note that not all new lumps are necessarily cancer. Additional symptoms to look out for include:

Swelling of the breast or surrounding area
Skin dimpling
Nipple or breast pain
Nipples turning inward
Discharge from the nipples
Swollen lymph nodes around the armpits or collarbone

It’s important to keep tabs on your breasts and report anything unusual to your doctor who may recommend further testing.

2. Know your family history: If someone in your family had cancer— such as breast, ovarian cancer or prostate cancer— it’s important to tell your doctor, as that can raise your risk for breast cancer. “If you have two first line members of the family (mother, father, grandparents) with this kind of cancer or four second line (uncles and aunts, cousins, great-grandparents), your risk is higher than the rest of the population,” says Maybell Nieves, a surgical oncologist-breast surgeon at AlynMD.

3. Assess your risk: You may have heard in the news that Olivia Munn, an actress known for roles such as The X-Men: Apocalypse and The Newsroom, whose first step in being diagnosed with breast cancer was by taking the free online Tyrer-Cuzick Risk Assessment Calculator. You can take that quiz yourself to see what your risk of developing breast cancer is here. This can be a powerful tool to take to your doctor for further testing, like Munn did, if your score shows you’re at an increased risk.

4. Eat a healthy diet: “In the past few years the anti-inflammatory diet has become very popular, and I think it is a good way to maintain a healthy life, preventing not only breast cancer but a lot of diseases, even immunological,” says Nieves. She’s quick to highlight, however, that diet is just one tool and not the ultimate cure.

5. Get active: Exercising can help you to maintain an overall state of health. The American Cancer Society suggests getting at least 150 to 300 minutes of moderate intensity exercise or 75 to 150 minutes of vigorous intensity activity (such as high intensity interval training—aka HIIT) each week.

6. Maintain a healthy weight: “Breast cancer is linked to obesity since fat cells produce estrogen, so maintaining a healthy weight is recommended to keep away the risk of breast cancer,” says Nieves.

7. Limit alcohol: The more alcohol you drink, the more your risk of certain cancers increases. This includes cancers like breast, colorectal, esophageal, oral and liver cancers. Try swapping cocktails for mocktails and if you do drink, women should aim for no more than one drink per day, and men no more than two.

8. Quit smoking: Direct smoke and secondhand smoke exposure both significantly increase one's risk of developing breast cancer. Smoking also increases the risk of dying from breast cancer after a diagnosis. If you still smoke, quit.

9. Talk to your doctor about hormone treatment risks: Some studies have linked hormones used in treatments like hormone replacement therapy post menopause to an increased risk of breast cancer. Talk to your doctor about the risks and if there is anything you can do to offset them.

10. Reduce stress: Some studies have linked chronic stress to an increased risk of certain cancers, like breast cancer. Work some calming activities into your day, whether that’s reading a book with a cup of tea, doing some meditation or taking a yoga class. When it comes to your immune system, a little Zen can go a long way.

While the idea of a breast cancer diagnosis for yourself or someone you love is scary, take solace in the fact that research and testing continues to make strides. You can even keep up with new breast cancer research on the “What’s New in Breast Cancer” webpage on the Susan G. Komen website. Share the above prevention tips with someone you love so we can all work to live healthier and happier lives.

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