Catholic Healthcare Education Center:

It may seem as though genetics is the biggest contributor to breast cancer risk, but only about 5-10% of breast cancers are hereditary. That fact often surprises people, yet there is even greater surprise when people learn that approximately one third of breast cancer cases could be preventable through exercise and healthy lifestyle habits. So while screening allows us to detect cancer at its earliest stages, healthy lifestyle habits give us the proactive power to reduce our risk of developing cancer in the first place. 

As women, we are often eager to know what we can do to guard our health, protect our families, and steward the bodily temple that God has entrusted to us. A newer area of medicine, called lifestyle medicine, provides guidance on the most impactful lifestyle behaviors that can help prevent and treat the majority of chronic disease and cancer. Landmark scientific research confirms that our daily choices carry immense transformative power to reduce our initial risk of breast cancer, as well as support long-term survivorship for those already diagnosed. 

The Power of the Pattern: What science tells us about prevention 

When exploring how to lower breast cancer risk, it’s easy to hope for a single ‘magic bullet.’ Rather than a single superfood, supplement, or specific exercise routine, the research evidence reveals that the true power for breast cancer risk reduction lies in a combined consistent lifestyle pattern. Women who maintain a healthy weight, don’t consume alcohol, and who regularly exercise have reduced risk of postmenopausal breast cancer. Remarkably, this protective benefit holds true even for women who may have a higher genetic risk. 

So what does this protective lifestyle pattern look like in everyday life? It aligns with the core pillars of lifestyle medicine, summarized below: 

• Regular Physical Activity: Regular, purposeful exercise lowers breast cancer incidence across both premenopausal and postmenopausal years. Exercise reduces inflammation, improves immune response, and helps in weight management. Aim for 150 minutes of moderate exercise and two days of strengths training. It doesn’t matter what kind of exercise you do; the best exercise is the kind you look forward to doing consistently. Be flexible and get in movement whenever you can. Combine exercise with the rosary or a faith-based podcast to infuse your faith into your movement. 
• Eat a Nourishing Diet: A plant-predominant eating pattern rich in whole foods serves as optimal fuel for cellular health. Fiber in plant foods feeds your gut microbiome, which supports a strong immune system. Important cancer-fighting nutrients are found in a diverse diet of plant foods, including vitamins, minerals and phytochemicals. Some foods have been found to be particularly impactful, such as cruciferous vegetables (like broccoli, which contains sulforaphane) and soy (tofu, edamame, and tempeh, which contain isoflavones). There is a misconception that soy increases breast cancer risk, yet populations where soy intake is high show reduced incidence of breast cancer. Prioritize whole, minimally processed fruits, vegetables, whole grains, legumes (beans and lentils), nuts and seeds. Focus on diet quality. The more colorful you make your plate, the more healthy nutrients you are taking in!

• Healthy Weight Management: Maintaining a healthy weight is especially protective after menopause, but also more challenging. Adult adiposity and obesity become a major risk factor for breast cancer after menopause. Weight management is a complex process that involves all of the other lifestyle pillars. Self-awareness is a good place to start. We often become more sedentary in later life and our diet may include more convenience foods or processed items. These changes combined with stress and poor sleep related to menopause can all influence weight gain. Take an honest look at your behaviors; are there any less-than-ideal habits that have crept into your lifestyle? 
• Limit Alcohol & Avoid Tobacco: Many people know the health risks of tobacco use, but few know that alcohol consumption consistently ranks among the most modifiable risk factors for breast cancer. Alcohol is considered a group 1 carcinogen by the International Agency for Research on Cancer and is associated with multiple cancers, including breast cancer. While there is no safe amount of alcohol consumption, keeping intake as low as possible is recommended, and if you don’t drink, don’t start. Try substituting alcohol free mock-tails or herbal teas. Sometimes it’s about the ritual of it, not the alcohol itself. 
• Get Restorative Sleep: We often take sleep for granted, but during sleep, the body repairs DNA damage and the immune system filters and responds to threats like cancer. Chronic sleep deprivation can increase stress hormones, risk of weight gain, and reduce immunity. Many factors contribute to a restful night’s sleep, and you may feel like you don’t know where to start. There are small steps you can take to support a healthy sleep pattern. Aim for 7-9 hours a night, with a consistent bed-time and wake-time every day. Avoid screens for at least half an hour before bedtime and keep your room cool and dark. These habits are called sleep hygiene and can set you up for better rest. 
• Positively Manage Stress: Chronic stress can reduce the immune response and increase inflammation, which can contribute to cancer risk. Sometimes we cannot change our stressors, but we can change how we respond to them. If you experience significant negative stress, consider trying different approaches until you find what works for you. This is another opportunity to incorporate your faith. Some ideas include: recollection, breath prayer, and extended exhale breathing; going for a walk in nature; talking to a close friend or family member; volunteer in your parish community; or prioritize leisure activities or your favorite relaxing past-time. 
• Social Support and Connectedness: You might think that your social connections would have little influence on your own health, but research consistently shows that having close personal relationships is associated with greater longevity and better health. In fact, research evidence also confirms that religious communities play a role in longevity. Harvard researchers found a 26% reduction in mortality risk in those that attend religious services more than once per week. So nurture your relationships and engage in your valued communities. These relationships can positively affect our health behaviors, our perception of stress, and the circle of support we depend on in times of need.

So how can you get started? Don’t let this list overwhelm you. Even the smallest changes can have a big impact. Choose one small thing that feels doable from the list above to move you closer to a healthy lifestyle that would reduce your breast cancer risk. If you want the biggest impact, start with increasing physical activity, as it has been shown to have a significant role in both breast cancer prevention and survivorship. That’s right, this same list of lifestyle pillars are just as essential for someone who has already been diagnosed with breast cancer. The lifestyle medicine pillars have been key to my own well-being in breast cancer survivorship. Research shows that a lifestyle medicine approach to breast cancer survivorship may reduce mortality and improve quality of life. 

In lifestyle medicine and the Catholic faith, the whole is greater than the sum of its parts. So take the big picture approach and look for progress not perfection in your lifestyle habits. Remember that your body is a temple of the Holy Spirit and these lifestyle behaviors help create the internal environment where cells can flourish. Whether you are seeking to reduce your breast cancer risk or navigating life after cancer diagnosis, know that every positive choice you make nourishes your vitality and honors the God who created you. 

Ready to learn more? Take an online lifestyle medicine course through the new MyCatholicDoctor Academy. Or if you’re looking for more support as you make some positive changes to your lifestyle habits, consider working with a lifestyle medicine coach. Schedule a free meet-and-greet appointment today with the author of this article: Michele Suhie, PhD, NBC-HWC, DipACLM.

Michele Suhie, PhD, NBC-HWC, DipACLM