October is Breast Cancer Awareness Month, and while most of what you see and hear is about raising awareness, it’s even more important to take action to protect your health—especially if you’re a woman over 40 or at higher risk.
Breast cancer is the most common cancer among women, with over 300,000 new cases diagnosed each year. About 1 in 8 women will be diagnosed with breast cancer in their lifetime, with the median age of diagnosis being around 62. Thanks to advances in modern medicine, the 5-year survival rate is quite high—sitting right around 90%. But why even go there if you can proactively take steps to steer clear of it? Remember, less than 5% of what happens to us can be attributed to genetics; the rest is directly tied to factors within our environment and lifestyle.
With this in mind, let’s dive into the basics: Breast cancer risk factors, ways to steer clear of it, and supplements you can add to your routine to give yourself an even bigger edge.
Understanding the Risks
No one can hand you a crystal ball and guarantee breast cancer won’t cross your path, but understanding your risk is key to staying proactive and taking control of your health.
• Age: Like most other diseases, the older we get, the higher the risk. Breast cancer is no exception. Why? Because even if you never touch estrogen replacement, your body will make some amount of estrogen forever (not to mention exposure to environmental estrogens). Without progesterone on sight to keep estrogen in check (good-bye, ovulation), your risk goes up.
• Family history: While only about 5% of breast cancers are directly linked to genetic mutations like BRCA1 and BRCA2, having a family history of breast cancer can significantly increase your risk. The risk in women with close family members—like a mother, sister, or daughter—who’ve been diagnosed with breast cancer can be as high as 70%.
• Hormone Replacement Therapy: I’m not talking about properly dosed and monitored bioidentical hormones. This is the synthetic stuff—usually in pill form (especially Premarin made from horse pee). These often include progestin (not natural progesterone), which has been linked to an increased breast cancer risk.
• Lifestyle Factors: You are what you put in your mouth. A diet high in processed foods, refined sugars, and red meats essentially rolls out the welcome mat for rogue cells to take hold. Drinking more than one alcoholic beverage a day? Not doing you any favors. Andone of the best ways to keep breast cancer (and other cancers) at bay? Keep moving!
Regular physical activity is one of your strongest defenses.
• Radiation Exposure: If you’ve had radiation treatments to the chest (say, for lymphoma or another medical issue), this can increase the risk of breast cancer later in life. Though radiation is sometimes necessary, if you’ve had prior exposure, be extra vigilant with your screenings.
Ways to Steer Clear
There are plenty of ways you can take charge of your health and reduce your risk. Most of these are simple lifestyle tweaks that anyone can make, even while juggling work, life, and everything in between.
• Stay Active: I know—exercise can be boring and tough to squeeze into an already jam- packed schedule. But it’s also a proven way to reduce breast cancer risk. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s walking, biking, yoga, or hitting the gym, staying active helps maintain hormonal balance and supports a healthy immune system.
• Eat a balanced, anti-inflammatory diet: This can sometimes get old, too. And the occasional celebratory splurge is allowed. But your immune system pays attention to what you put on your plate on a daily basis. It loves a diet rich in fruits, vegetables, lean proteins, and healthy fats. Cruciferous vegetables (like broccoli, Brussels sprouts, and cauliflower) are especially helpful because they contain compounds that help detoxify your body and improve the way your body processes hormones.
• Manage stress: You’re probably thinking, “Yeah, tell me to quit breathing next!” But if you don’t actively manage your stress, your immune system won’t take it kindly. And when it’s pouting, any intruder (think infections) or rogue cells can take over. In addition to ditching stressors you can control and don’t need, add in meditation, yoga, deep breathing, and regular relaxation for good measure.
• Get screened regularly: If you’re 40 or older, you should start having mammograms every one to two years. Many women opt for thermograms instead, but they’re technically not considered “standard of care” yet. Also, don’t skip your annual breast exams with your provider, and make sure to do monthly self-breast exams.
Supplements That Support Your Breasts
Supplements do exactly what their name suggests—they supplement other health measures that are already in place. That means a healthy lifestyle and regular screenings are still non- negotiables. That said, certain supplements give your immune system the boost it needs to fend off breast cancer cells. Here are a few worth that are worth adding in:
• (Indole-3-Carbinol): Found in cruciferous veggies like broccoli and kale, I3C supports liver detox and helps the body clear excess estrogen and toxins. It’s a great choice for broad hormone and detox support.
• DIM (Diindolylmethane): DIM is what your body converts I3C into. It works more directly to balance estrogen by promoting the “good” metabolites that protect breast tissue. Ideal if you need targeted hormone support or don’t digest veggies well.
• Vitamin D: Low vitamin D levels have been linked to an increased risk of breast cancer, so make sure you stay on top of your levels by getting enough sun exposure and supplementing if needed (optimal blood levels are 60 to 80 ng/mL).
• Turmeric (Curcumin): is a powerful anti-inflammatory that discourages cancer cells from getting gutsy. It helps shut down cancer development in at least ten different ways—including supporting healthy liver detoxification and flushing out toxins that could otherwise fan the flames of disease.
• Omega-3 fatty acids: Omega-3s, found in fatty fish, flax seeds, and walnuts, act like bodyguards for your breast cells. They block inflammation—the spark that can fuel tumor growth—and help prevent estrogen from going rogue. Omega-3s also interfere with the signals cancer cells use to multiply and spread, making it harder for them to gain traction.
Supplement quality matters a lot! So, make sure you’re not skimping by buying over-the-counter knock offs. Stick with pharmaceutical grade supplements with a proven track record of safety, purity, and potency. Don’t know where to look? Here’s where I recommend: www.theedwardsedge.com.
The Bottom Line
Breast Cancer Awareness Month is a great time to reflect on your breast health, make some preventive lifestyle changes, and defend your turf with the right supplements. It’s not about panicking over every possible risk factor but about staying educated, proactive, and empowered to make the best choices for your health. After all, the best defense is a good offense.