Lowering Your Breast Cancer Risk: What the Evidence Says

October 19, 2026 · Breast Cancer, Cancer Prevention

A woman goes for a run at golden hour. — Photo: Andrew Tanglao on Unsplash

Some breast cancer risk factors can't be changed: being a woman, getting older, your family history, your genes. But others are about how we live, and they add up. Small, steady changes can lower your risk, and many of them help your heart and overall health too.

No choice guarantees you won't get breast cancer, and anyone who's diagnosed didn't cause it. Here's what the evidence says actually makes a difference, and what doesn't.

Limit alcohol

Alcohol is one of the clearest lifestyle links to breast cancer: the more you drink, the higher the risk. The American Cancer Society says it's best not to drink at all, and that women who do drink should have no more than one drink a day. A drink means 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Stay at a healthy weight, especially after menopause

Before menopause, the ovaries make most of a woman's estrogen. After menopause, fat tissue becomes the main source, so carrying extra weight after menopause raises estrogen levels and breast cancer risk. According to the ACS, gaining weight as an adult, especially after menopause, matters more than weight earlier in life. Aim to avoid gaining weight over the years, and talk with your doctor about a healthy goal for you.

Move more

Regular physical activity lowers breast cancer risk, possibly by helping control weight, hormones and inflammation. The ACS recommends 150 to 300 minutes of moderate activity a week, such as brisk walking, or 75 to 150 minutes of vigorous activity, such as running or swimming laps. More is better, and any amount beats none. Sitting less helps too.

Breastfeeding, if it's right for you

Breastfeeding, especially for a year or more in total across children, may slightly lower breast cancer risk. Having a first child after age 35, or never having children, slightly raises risk. These aren't choices most people make to prevent cancer, but they're part of the picture.

Think carefully about hormone therapy after menopause

Menopausal hormone therapy that combines estrogen and a progestin raises breast cancer risk, more so the longer it's used. Estrogen-only therapy, used by women who've had a hysterectomy, carries less risk. Hormone therapy can greatly help some women with menopause symptoms, so this is a decision to make with your doctor, weighing your symptoms, your risk and how long you'll use it. Hormonal birth control may slightly raise risk while you use it and for a few years after.

If you're at higher risk, ask about more options

If your risk is well above average, for example because of a strong family history, a gene change such as BRCA1 or BRCA2, or a past biopsy showing atypical cells, you may have more options:

Earlier or extra screening, such as breast MRI along with mammograms.
Risk-reducing medicines. The U.S. Preventive Services Task Force recommends that doctors offer medicines such as tamoxifen, raloxifene or aromatase inhibitors to women at increased risk who are at low risk of side effects. These drugs can have real side effects, so they're not recommended for women at average risk.
Genetic counseling and testing. See our guide to BRCA and genetic testing.
Risk-reducing surgery, for some women with very high risk.

Our page on breast cancer risk factors explains more about what raises risk.

Myths you can stop worrying about

According to the American Cancer Society, research doesn't support these claims:

Antiperspirants and deodorants have not been shown to cause breast cancer.
Wearing a bra, including an underwire bra, doesn't change breast cancer risk.
Abortion or miscarriage doesn't affect breast cancer risk.
Breast implants haven't been shown to raise breast cancer risk, though they're linked to a rare lymphoma.

Prevention isn't a substitute for screening

Healthy habits lower risk, but they don't remove it. Keep up with screening: the U.S. Preventive Services Task Force recommends a mammogram every two years for women 40 to 74 at average risk, some groups advise yearly screening, and some women at higher risk need earlier or extra screening. Ask your doctor what's right for you. Here's what the screening advice says, and you can find imaging and screening centers near you in our directory. If you notice a change in your breast, get it checked; see our guide to signs beyond a lump.

Getting help with healthy changes

Changing habits is easier with support. A registered dietitian, a personal trainer or a physical therapist can help you build a plan that fits your life. Our directory lists wellness and nutrition experts near you.

The bottom line

Drinking less alcohol, staying active, keeping a healthy weight as you age and thinking carefully about hormone therapy can all lower your breast cancer risk. If your risk is higher than average, ask your doctor about extra screening and risk-reducing options. And keep getting screened, because no lifestyle change takes the place of finding cancer early.

This article is for general information and is not medical advice. Talk with your doctor about your own situation.