T-shirts, decorative pins, drinkware — chances are you’ve noticed pink ribbons popping up lately. Every October, the color dominates for Breast Cancer Awareness Month, reminding us of the value of early detection and the importance of supporting our loved ones and neighbors facing the disease.
According to the American Cancer Society, the two greatest risk factors for developing breast cancer are aging and being female. As a woman, I understand these statistics can be overwhelming, or even anxiety-inducing. In these moments, I believe it’s essential to recognize what is within our control: our lifestyle habits. By following the tips below, we can take charge of our breast health and improve our overall well-being.
1. Being breast aware. We can be our own best advocates by understanding what is normal for us through regular at-home breast checks, ideally once a month. If we notice changes to the way our breasts look or feel, we should talk to our primary health care providers about our concerns.
2. Moving our bodies. Data shows a clear link between greater physical activity and a lower incidence rate of breast cancer. The ACS recommends 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity activity weekly. Research also shows “exercise snacks,” or short bursts of vigorous activity, can reduce the development and recurrence of breast cancer.
3. Maintaining a healthy weight. The American Institute for Cancer Research says keeping our weight within a normal range is the “single most important thing [we] can do to protect [ourselves] from cancer.” In addition to regular physical activity, the AICR suggests eating a diet rich in vegetables, fruits, whole grains and beans and avoiding ultra-processed foods and drinks that can lead to obesity.
4. Limiting alcohol intake. Studies show that drinking alcohol can increase our risk of breast cancer, as well as other diseases, by increasing inflammation and hampering our immune systems. If we do partake, experts urge drinking no more than one alcoholic beverage per day. The AICR is clear: “The less alcohol you drink, the lower your risk for cancer.”
5. Understanding our breast cancer risk. If we have a known family history of breast cancer, we should consider the value of genetic counseling. Testing can help us determine whether close monitoring and preventive care may be needed for us or our family members.
One of the best actions we can take against breast cancer is getting our recommended screenings. With mammograms, we can detect the disease sooner, when treatment is more effective and often less invasive. Insurance providers are required to cover screening mammograms for women older than 40 years old, and referrals are not required. To schedule an appointment at The Breast Center at CARTI, patients can simply call 501.537.MAMO.
Pink out or not, let’s all remember that prevention is power when it comes to reducing our risk of breast cancer.
Diane Wilder, M.D., is a fellowship-trained medical oncologist with CARTI who sees patients at the not-for-profit cancer care provider’s locations in Little Rock and North Little Rock.