Over 55? The three simple ways to lower your risk of breast cancer today

One in seven women will develop breast cancer in her lifetime, and 70% of diagnoses are in the over-55s. And, while it’s reassuring that treatments have become more precise and survival-times continue to improve, how much better it would be to lower your risk of developing the disease in the first place?

Mr Naren Basu is leading consultant oncoplastic breast surgeon at the Queen Elizabeth Hospital, Birmingham. ‘When it comes to breast cancer, there are two types of risk; fixed and modifiable,’ he says. ‘“Fixed” risks include being female, and ageing. Then there is your genetic make-up, the question of whether you have a high penetrance gene, such as BRCA, or the “Angelina Jolie gene”, which makes you susceptible to breast cancer. Your family history is also important.’

Having your family over the age of 35, and having fewer children can increase your risk, says Naren. ‘Breastfeeding is protective against risk, whereas not having children will result in a modest increase in breast cancer risk.’

But on top of the fixed variables, there are the modifiable risks, which can depend on your lifestyle and over which you can have control. Here are three areas you can start to work on today.

Eat ‘clean’ and lose weight

‘Obesity is a risk factor for both breast and bowel cancer, and this is on the rise,’ says Anushka Chaudhry, consultant breast and oncoplastic surgeon at the Ridgeway hospital in Swindon. ‘You can reduce your risk of breast cancer recurrence by up to 30% if you have an optimal BMI (between 21-25) post-menopause,’ she says. ‘Remaining a healthy weight – or losing a few pounds if you are overweight – is incredibly important.

Fat cells produce a state of chronic low-grade inflammation resulting in processes at a cellular level that can promote tumour growth and lead to hormonal changes. ‘Good nutrition cannot be overestimated,’ says Anushka. ‘It’s important to “eat clean” and avoid ultra-processed food if you can. Not everyone can afford organic vegetables, however eating a Mediterranean diet is a good start.’

The basics of a Mediterranean diet include plenty of fresh fruit and vegetables, whole grains, beans and pulses. Add in some lean meats, and eat fish rich in omega-3 fatty acids, such as salmon or tuna, at least twice a week. You can also enjoy moderate amounts of eggs, cheese and yogurt.

Cut back on your drinking

Here comes the World Health Organisation to spoil our fun: the WHO says that, when it comes to breast cancer, there’s no safe level of alcohol consumption. The more alcohol you drink, the greater your risk. A 2015 study revealed that just one drink a day raises a person’s risk by seven to 10% compared with that held by a non-drinker.

On the other hand, people have to live. ‘As far as drink is concerned, there are mixed messages,’ says Naren. ‘Yes, the guidance does say that “any alcohol” increased your risk of developing breast cancer. But other research suggests that drinking “in moderation” within the government’s 14 units a week may have some cardiovascular and social benefit.’

There is no ‘healthier’ alcohol – wine, beer and spirits all carry the same potential for cell damage because it’s the ethanol that causes the damage.

Stay fit and strong

Regular exercise lowers your risk of breast cancer by 10 to 20%, because physical activity helps reduce excess body fat and inflammation as well as levels of the hormones oestrogen and progesterone, which are linked to hormone-driven cancers. Hormone-driven breast cancers make up 80 % of all diagnoses.

‘Consistency matters more than the specific type of workout you choose,’ says Anushka. ‘It’s vital to keep active, and there’s evidence to show doing 150 minutes of moderate exercise a week if you can: brisk walking, cycling, swimming – and include two sessions of strength training with light weights, can reduce your risk of breast cancer.’

A study published last year in Harvard Health showed that even a single weekly session of resistance training or high-intensity interval training increases the levels of certain proteins that inhibit breast cancer cell growth.

And if you’ve already been unlucky enough to have the disease? Maintaining healthy bones is vital as you continue your recovery – and following all the advice above can lower the chances of your breast cancer coming back.