According to data from the World Health Organization, breast cancer stands as the most frequently diagnosed cancer among women across the globe. In 2022 alone, there were an estimated 2.3 million new cases and approximately 670,000 deaths worldwide. This translates to a sobering statistic: roughly one woman receives a breast cancer diagnosis every 14 seconds.
The Growing Burden in India
In India, the burden of breast cancer is increasing steadily. Estimates from the Indian Council of Medical Research (ICMR) indicate that breast cancer accounts for over two lakh new cases each year, resulting in more than 76,000 annual deaths. A particularly alarming trend is the rising incidence of the disease among younger women in India, which contrasts with patterns observed in Western populations.
Unfortunately, poor awareness and fear often lead to delayed diagnoses, with many cases being identified at later stages when treatment options become more complex and limited. While certain risk factors like age and genetics are unchangeable, growing evidence highlights that everyday lifestyle choices can play a crucial role in risk reduction.
Lifestyle as a Powerful Tool for Prevention
Building awareness and making intentional lifestyle modifications can be powerful steps toward prevention. As World Cancer Day approaches, serving as a global reminder of the urgent need to prevent and control all types of cancer, here are six healthy habits worth adopting to minimize your risk and support overall wellbeing.
1. Maintain a Healthy Weight
Excess body weight, particularly after menopause, is a well-established risk factor for breast cancer. After menopause, fat tissue becomes a primary source of oestrogen, and elevated levels of this hormone are linked to hormone-receptor-positive breast cancers. Maintaining a healthy weight through balanced nutrition and regular physical activity can help lower this risk significantly.
2. Stay Physically Active
Regular movement helps regulate hormones, supports immune function, and aids in weight management—all factors associated with a reduced cancer risk. Engaging in activities such as brisk walking, cycling, swimming, or structured exercise for about 150 minutes per week can make a meaningful difference. Incorporating muscle-strengthening exercises a couple of times a week provides additional benefits.
3. Eat a Balanced, Anti-Inflammatory Diet
A diet centered on fruits, vegetables, whole grains, legumes, and healthy fats may support overall breast health. It is advisable to limit processed foods, sugary beverages, and high-fat dairy products. Specific foods like cruciferous vegetables (such as broccoli and cauliflower), berries, and those rich in omega-3 fatty acids have shown particular promise in promoting breast health.
4. Limit Alcohol Consumption
Alcohol is a known carcinogen, and even low levels of intake can increase breast cancer risk. Health guidelines recommend limiting alcohol to no more than one drink per day; however, avoiding alcohol altogether offers the greatest protective benefit.
5. Breastfeed If Possible
Breastfeeding provides long-term health benefits for both mother and child. For women, longer durations of breastfeeding are associated with a reduced risk of developing breast cancer later in life.
6. Stay Vigilant with Screening and Self-Awareness
While lifestyle choices are key in prevention, early detection remains critical. Being familiar with how your breasts normally look and feel, and discussing appropriate screening options—such as mammograms—with a healthcare provider based on age and individual risk factors, can lead to earlier diagnosis and better outcomes.
This article draws on insights from Dr. Karishma Kirti, a consultant breast specialist and oncoplastic surgeon based in Mumbai.
