1. Home
  2. Home
  3. Blog
  4. Cancer
  5. Reduce the Risk of Breast Cancer

Reduce the Risk of Breast Cancer

3030 Views Posted on: 2024-11-12
Posted by: Matylda Bestyńska

Breast cancer is the most common malignancy affecting women and the leading cause of cancer deaths in women worldwide.1

Many risk factors increase the likelihood of developing breast cancer.

Modifiable factors that increase risk include poor diet, sedentary lifestyle, and obesity.2

Conversely, ingestion of healthy foods and beverages have shown protective benefits.3-10

Making the right lifestyle changes can reduce women's risk of developing breast cancer.11,12

Non-Modifiable Risks

Reduce the Risk of Breast CancerRoughly one of every three new cancers diagnosed annually in women is breast cancer.13

Some forms are easily treatable. But more advanced and aggressive types can be deadly. The five-year survival rate of metastatic breast cancer is about 30%.14

Some risk factors for developing breast cancer, like female sex and older age, can't be changed. Some other non-modifiable risk factors include:1

  • Genetics: Women with inherited mutations of the BRCA1 or BRCA2 genes are at increased risk for breast cancer. In women who have a first-degree relative diagnosed with breast cancer this risk is doubled.15
  • Race/ethnicity. The risk of developing breast cancer is highest among white non-Hispanic women, while the rate of mortality from breast cancer is higher in African American women.1

Risk Factors You Can Change

Modifiable risk factors can be altered, decreasing the risk of developing breast cancer. They include the following.16,17

Drinking and Smoking

Excessive alcohol intake is linked to breast cancer risk.1 Alcohol may induce greater estrogen imbalances in women, exposing breast tissue to more of the hormone's stimulatory effects that encourage tumor growth.18,19 

Risk Factors You Can ChangeWhile cigarettes are known for causing lung cancer, toxic chemicals in smoke can also contribute to breast cancer. Active smoking, especially in postmenopausal women, is associated with a 16% higher risk of developing breast cancer.20 In addition to this, even in non-smokers, passive smoking significantly adds to the risk of breast cancer.1,20

Sedentary Lifestyle

There is growing evidence that the amount of physical activity has a significant association with breast cancer risk.11,20,21

In post-menopausal women, those with a higher level of regular exercise have a significantly lower risk of developing breast cancer.22 One large observational study showed that the most active women had a 25% reduction in the risk of breast cancer compared to women who had the least physical activity.23

Another observational study showed a 15% reduction in breast cancer risk in women with a level of physical activity equivalent to brisk walking for one hour per day, compared to women whose activity was equal to less than one hour of walking per week.24

Risk Factors You Can ChangeAn observational study evaluated the association between physical activity in high-risk women before and after diagnosis and survival outcomes. It found that women who were physically active before and after diagnosis had a 41% reduced risk of cancer recurrence and a 49% reduced risk of cancer death.25

Being Overweight

The risk of developing breast cancer is significantly higher in those who are overweight or obese. Overweight women also tend to develop more aggressive forms of breast cancer and have greater rates of mortality and tumor recurrence.1

Poor Diet

Consuming excessive amounts of highly processed foods, fats, red meat, and refined sugars is linked to greater breast cancer risk.

A healthy diet high in vegetables, fruits, legumes, whole grains, and lean protein is associated with lower risk.1

One study found that for each 10% increase in highly processed foods in the diet, there is an 11% increase in risk of developing breast cancer.26

What You Need to Know: Prevent Deadly Breast Cancer

  • What You Need to Know: Prevent Deadly Breast CancerBreast cancer is the most common cancer affecting women and is the leading cause of cancer death in women worldwide.
  • Ways to decrease risk for breast cancer include quitting smoking, losing weight, improving diet, curbing alcohol consumption, and increasing exercise.
  • Certain nutrients may also reduce risk for breast cancer, including vitamin D, sulforaphane from cruciferous vegetables, selenium, green tea, and other plants.

Protective Nutrients

Some foods, beverages and nutrients are associated with protective roles against breast cancer. Increasing their intake may reduce risk and improve outcomes in women already diagnosed with cancer.

Green Tea

Protective NutrientsCatechins, health-promoting polyphenols that can be found in tea leaves, demonstrate anticancer activity. A meta-analysis showed a reduction of 27% in recurrence of breast cancer among those who drank more than three cups of green tea a day compared to non-drinkers.27

Green tea polyphenols such as epigallocatechin gallate (EGCG) have been shown to reduce breast density in younger women after 12 months of green tea extract supplementation.28

This is important because dense breast tissue is an independent risk factor of breast cancer incidence and make early detection with standard mammography more difficult.29

In a study including about 500 women with the aggressive triple negative form of breast cancer, follow-up information on tea consumption was gathered at 18, 36 and 60 months after diagnosis.

Women who consumed tea during five years after diagnosis had 46% reduced risk of combined recurrence and breast cancer mortality, and 43% lower overall mortality risk, as compared to non-tea drinkers.30

Two meta-analyses of clinical studies have shown 14%- 18% reduced risk of breast cancer in women who consumed higher amounts of tea as compared to those consuming the lowest.31,32

Flavonoids

Flavonoids are plant-derived compounds with numerous health benefits, including anti-inflammatory and anticancer activity.4,7,33-38

In addition to green tea catechins, apigenin,38 fisetin,35 and quercetin6 have all demonstrated cancer-fighting activity in preclinical models.

Selenium

Protective NutrientsThe mineral selenium has been studied for decades for its potential to help prevent or manage cancer.

A meta-analysis of 18 observational studies including thousands of women found that those with higher body levels of selenium have a lower risk of developing breast cancer.39

In women with breast cancer, those in the highest quartile of dietary intake of selenium had a 31% reduced risk of death from the disease as compared to the lowest quartile.40

In another study, 82% of women in the highest quartile of serum levels of selenium had a five-year survival rate, while only 68% of women in the lowest quartile reached a five-year survival. The risk of mortality for patients in the lowest quartile of serum selenium was 2.5 times greater than those in all other quartiles.41

Cruciferous Compounds

Intake of cruciferous vegetables, including broccoli, kale, cabbage, and brussels sprouts, is associated with a lower risk of breast cancer.8,10

These foods provide nutrients that have demonstrated potent anticancer activity in preclinical studies, including sulforaphane,8 I3C (indole-3-carbinol),5,10 and DIM (3,3'-diindolylmethane).5,10

The concentration of sulforaphane found in broccoli sprouts is up to 100 times higher than mature plants. The compounds in different parts of broccoli cells mix together to release sulforaphane for assimilation into the bloodstream.42

Vitamin D

Protective NutrientsSeveral studies show that maintaining higher vitamin D levels protects against developing breast cancer and improves survival in women with cancer.43-46

In one analysis, women with vitamin D levels of 60 ng/mL or more had an 82% lower risk of breast cancer than women with low vitamin D levels.44

High blood levels of vitamin D in breast cancer patients are associated with a 42% lower risk of mortality as compared to lower blood levels.43

A meta-analysis found that every 4 ng/mL increase in vitamin D blood levels decreased the risk of breast cancer death by 6%.47 This implies that boosting 25-hydroxyvitamin D blood levels from 30 ng/mL to 50 ng/mL might decrease risk of death by around 30%.

Other Nutrients

Curcumin from turmeric and resveratrol from red grapes and other plants successfully block breast cancer development and spread in animal and cell models.9,48

Preclinical studies have also found that curcumin can make breast cancer cells more sensitive to chemotherapy drugs.9,49

Carotenoids, pigments found in many fruits and vegetables, have anti-cancer activity.50 They include lycopene, astaxanthin, lutein, and zeaxanthin.

One study that followed over 32,000 women for more than 20 years found that higher blood levels of carotenoids were associated with up to a 28% lower risk of breast cancer. In women who did develop cancer, those with the highest carotenoid levels were less likely to suffer recurrence or death.51

Maintaining adequate levels of these nutrients and making other lifestyle changes may help reduce the risk of breast cancer.

Summary

Avoiding smoking, reducing alcohol intake, improving diet, losing weight, and increasing exercise can significantly reduce breast cancer risk.

Ensuring adequate intake of vitamin D, cruciferous vegetables, selenium, and other nutrients may also help reduce risk, according to published biomedical studies. 

Material used with permission of Life Extension. All rights reserved.

  1. Lukasiewicz S, Czeczelewski M, Forma A, et al. Breast Cancer-Epidemiology, Risk Factors, Classification, Prognostic Markers, and Current Treatment Strategies-An Updated Review. Cancers (Basel). 2021 Aug 25;13(17).
  2. Available at: https://www.nationalbreastcancer.org/breast-cancer-risk-factors/. Accessed May 22, 2024.
  3. Mokbel K, Mokbel K. Chemoprevention of Breast Cancer With Vitamins and Micronutrients: A Concise Review. In Vivo. 2019 Jul-Aug;33(4):983-97.
  4. Patel D, Shukla S, Gupta S. Apigenin and cancer chemoprevention: progress, potential and promise (review). Int J Oncol. 2007 Jan;30(1):233-45.
  5. Biersack B. 3,3'-Diindolylmethane and its derivatives: nature-inspired strategies tackling drug resistant tumors by regulation of signal transduction, transcription factors and microRNAs. Cancer Drug Resist. 2020;3(4):867-78.
  6. Hashemzaei M, Delarami Far A, Yari A, et al. Anticancer and apoptosis‑inducing effects of quercetin in vitro and in vivo. Oncol Rep. 2017 Aug;38(2):819-28.
  7. Takemura H, Sakakibara H, Yamazaki S, Shimoi K. Breast cancer and flavonoids - a role in prevention. Curr Pharm Des. 2013;19(34):6125-32.
  8. Kuran D, Pogorzelska A, Wiktorska K. Breast Cancer Prevention-Is there a Future for Sulforaphane and Its Analogs? Nutrients. 2020 May 27;12(6).
  9. Wang Y, Yu J, Cui R, et al. Curcumin in Treating Breast Cancer: A Review. J Lab Autom. 2016 Dec;21(6):723-31.
  10. Liu X, Lv K. Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. Breast. 2013 Jun;22(3):309-13.
  11. Timmins IR, Jones ME, O'Brien KM, et al. International Pooled Analysis of Leisure-Time Physical Activity and Premenopausal Breast Cancer in Women From 19 Cohorts. J Clin Oncol. 2024 Mar 10;42(8):927-39.
  12. Hamer J, Warner E. Lifestyle modifications for patients with breast cancer to improve prognosis and optimize overall health. CMAJ. 2017 Feb 21;189(7):E268-E74.
  13. Available at: https://www.cancer.org/cancer/types/breast-cancer/about/how-common-is-breast-cancer.html. Accessed May 22, 2024.
  14. Available at: https://www.cancer.org/cancer/types/breast-cancer/understanding-a-breast-cancer-diagnosis/breast-cancer-survival-rates.html. Accessed May 2024, 2024.
  15. Available at: https://www.cancerresearchuk.org/about-cancer/breast-cancer/risks-causes/family-history-and-inherited-genes. Accessed May 22, 2024.
  16. Cohen SY, Stoll CR, Anandarajah A, et al. Modifiable risk factors in women at high risk of breast cancer: a systematic review. Breast Cancer Res. 2023 Apr 24;25(1):45.
  17. Maas P, Barrdahl M, Joshi AD, et al. Breast Cancer Risk From Modifiable and Nonmodifiable Risk Factors Among White Women in the United States. JAMA Oncol. 2016 Oct 1;2(10):1295-302.
  18. Available at: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/alcohol-and-cancer/how-does-alcohol-cause-cancer. Accessed May 28, 2024.
  19. Available at: https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/alcohol-use-and-cancer.html. Accessed May 2024, 2024.
  20. Momenimovahed Z, Salehiniya H. Epidemiological characteristics of and risk factors for breast cancer in the world. Breast Cancer (Dove Med Press). 2019;11:151-64.
  21. Lee J, Lee J, Lee DW, et al. Sedentary work and breast cancer risk: A systematic review and meta-analysis. J Occup Health. 2021 Jan;63(1):e12239.
  22. Available at: https://www.cancer.org/cancer/types/breast-cancer/risk-and-prevention/lifestyle-related-breast-cancer-risk-factors.html. Accessed May 22, 2024.
  23. Hildebrand JS, Gapstur SM, Campbell PT, et al. Recreational physical activity and leisure-time sitting in relation to postmenopausal breast cancer risk. Cancer Epidemiol Biomarkers Prev. 2013 Oct;22(10):1906-12.
  24. Eliassen AH, Hankinson SE, Rosner B, et al. Physical activity and risk of breast cancer among postmenopausal women. Arch Intern Med. 2010 Oct 25;170(19):1758-64.
  25. Cannioto RA, Hutson A, Dighe S, et al. Physical Activity Before, During, and After Chemotherapy for High-Risk Breast Cancer: Relationships With Survival. J Natl Cancer Inst. 2021 Jan 4;113(1):54-63.
  26. Fiolet T, Srour B, Sellem L, et al. Consumption of ultra-processed foods and cancer risk: results from NutriNet-Sante prospective cohort. BMJ. 2018 Feb 14;360:k322.
  27. Li MJ, Yin YC, Wang J, Jiang YF. Green tea compounds in breast cancer prevention and treatment. World J Clin Oncol. 2014 Aug 10;5(3):520-8.
  28. Samavat H, Ursin G, Emory TH, et al. A Randomized Controlled Trial of Green Tea Extract Supplementation and Mammographic Density in Postmenopausal Women at Increased Risk of Breast Cancer. Cancer Prev Res (Phila). 2017 Dec;10(12):710-8.
  29. Mann RM, Athanasiou A, Baltzer PAT, et al. Breast cancer screening in women with extremely dense breasts recommendations of the European Society of Breast Imaging (EUSOBI). Eur Radiol. 2022 Jun;32(6):4036-45.
  30. Bao PP, Zhao GM, Shu XO, et al. Modifiable Lifestyle Factors and Triple-negative Breast Cancer Survival: A Population-based Prospective Study. Epidemiology. 2015 Nov;26(6):909-16.
  31. Wang Y, Zhao Y, Chong F, et al. A dose-response meta-analysis of green tea consumption and breast cancer risk. Int J Food Sci Nutr. 2020 Sep;71(6):656-67
Was this article interesting to you?
Posted in: Cancer, Green tea, Vitamin D, Selenium, Menopause

Related posts

Scientific Sources

How common is breast cancer and what are the major risk factors?

Breast cancer is most common cancer in women worldwide, affecting approximately 1 in 8 women during lifetime. Risk factors include age (increases with age), family history and genetic mutations (BRCA1/BRCA2), early menarche or late menopause (extended estrogen exposure), nulliparity or late first pregnancy, hormone replacement therapy, obesity (particularly postmenopausal), alcohol consumption, physical inactivity, and dense breast tissue. While some factors are non-modifiable, many lifestyle and dietary factors offer opportunities for risk reduction.

Can vitamins and micronutrients help prevent breast cancer?

Research shows certain vitamins and micronutrients may reduce breast cancer risk through various mechanisms. Vitamin D supports immune function and regulates cell growth, with deficiency linked to increased risk. Folate supports DNA synthesis and methylation. Omega-3 fatty acids provide anti-inflammatory effects. Antioxidants (vitamins C, E, carotenoids) protect against oxidative DNA damage. While supplements cannot replace screening or medical care, optimizing micronutrient status through diet and targeted supplementation may be valuable component of risk reduction strategy.

What is apigenin and how does it support breast cancer prevention?

Apigenin is flavonoid found in parsley, celery, chamomile, and other plants with demonstrated anti-cancer properties. Research shows apigenin inhibits cancer cell proliferation, induces cancer cell death (apoptosis), has anti-inflammatory effects, modulates estrogen metabolism, and enhances efficacy of chemotherapy drugs in studies. Apigenin shows particular promise for breast cancer chemoprevention through multiple mechanisms. Dietary sources provide modest amounts; concentrated supplements offer higher doses studied in research (typically 50-200mg daily).

How does DIM (diindolylmethane) support breast health?

DIM is compound formed when body digests indole-3-carbinol from cruciferous vegetables (broccoli, Brussels sprouts, cabbage). DIM promotes favorable estrogen metabolism, shifting toward protective 2-hydroxy estrogens rather than potentially harmful 16-hydroxy and 4-hydroxy metabolites. Research shows DIM inhibits proliferation of estrogen-receptor-positive breast cancer cells, has anti-inflammatory and antioxidant properties, and may enhance immune surveillance of abnormal cells. Typical supplemental doses are 100-300mg daily. Nature-inspired strategies using DIM derivatives show promise in research for tackling drug-resistant tumors.

What comprehensive approach works best for breast cancer risk reduction?

Effective breast cancer prevention combines regular screening (mammograms as recommended), maintaining healthy weight (obesity increases risk), regular physical activity (150+ minutes weekly), limiting alcohol consumption (increases risk dose-dependently), eating diet rich in fruits, vegetables, and fiber, consuming cruciferous vegetables regularly, optimizing vitamin D levels, considering targeted supplements (DIM, apigenin, omega-3s), and knowing family history. Women at high risk should discuss enhanced screening and possibly preventive medications with healthcare providers. No single intervention guarantees prevention, but comprehensive approach reduces risk.

  • Breast cancer affects ~1 in 8 women making it most common female cancer requiring prevention strategies
  • Vitamins and micronutrients (vitamin D, folate, omega-3s) may reduce breast cancer risk through multiple mechanisms
  • Apigenin shows promise for breast cancer chemoprevention through anti-proliferative and apoptotic effects
  • Apigenin enhances chemotherapy efficacy in research studies on cancer treatment
  • DIM promotes favorable estrogen metabolism shifting toward protective 2-hydroxy metabolites
  • DIM inhibits ER-positive breast cancer cell proliferation in laboratory studies
  • DIM derivatives show promise for tackling drug-resistant tumors in nature-inspired strategies
  • Lifestyle factors significantly impact risk - weight, exercise, alcohol, diet all modifiable
  1. Regular screening: Follow mammogram guidelines (typically 40-45+ annually or as recommended)
  2. DIM supplementation: Take 100-300mg daily to support healthy estrogen metabolism
  3. Apigenin: Consider 50-200mg daily for chemoprevention support
  4. Vitamin D optimization: Maintain 40-60 ng/mL through supplementation (2000-4000 IU daily)
  5. Omega-3s: Take 1000-2000mg EPA/DHA daily for anti-inflammatory effects
  6. Cruciferous vegetables: Eat broccoli, Brussels sprouts, cabbage 3-5x weekly for natural DIM
  7. Maintain healthy weight: Obesity increases breast cancer risk, particularly postmenopausal
  8. Regular exercise: Aim for 150+ minutes moderate activity weekly reducing risk
  9. Limit alcohol: Keep to ≤1 drink daily or less; alcohol increases risk dose-dependently
  10. Mediterranean diet: Follow diet rich in vegetables, fruits, whole grains, olive oil, fish
  11. Know family history: Discuss with doctor; may warrant enhanced screening or genetic testing
  12. Medical supervision: Work with healthcare provider, especially if high-risk or on medications
  • Women wanting to reduce breast cancer risk through diet and lifestyle
  • Those with family history of breast cancer seeking preventive strategies
  • Women with BRCA mutations or other genetic risk factors (under medical supervision)
  • Individuals with dense breast tissue at higher breast cancer risk
  • Women with estrogen dominance or hormonal imbalances
  • Those wanting to optimize estrogen metabolism for breast health
  • Women over 40 when breast cancer risk increases significantly
  • Individuals seeking evidence-based supplements for breast cancer chemoprevention
  • Women with active breast cancer - requires oncologist-directed treatment; supplements adjunctive only
  • Those on hormone-sensitive medications - DIM affects estrogen metabolism; discuss with healthcare provider
  • People on chemotherapy - apigenin and other antioxidants may interact; oncologist supervision required
  • Pregnant or breastfeeding women - insufficient safety data for concentrated supplements
  • Individuals on blood thinners - some supplements may have antiplatelet effects
  • Those expecting supplements to replace screening - mammograms and medical care remain essential

Results: Comprehensive review covers breast cancer epidemiology, risk factors, classification, and prognostic markers. Understanding risk factors crucial for prevention strategies.

Citation: Lukasiewicz S, et al. [Breast Cancer-Epidemiology, Risk Factors, Classification, Prognostic Markers]

Results: Review demonstrates vitamins and micronutrients play role in breast cancer chemoprevention. Optimizing nutritional status may reduce cancer risk through various mechanisms.

Citation: Mokbel K, Mokbel K. In Vivo. 2019 [Chemoprevention of Breast Cancer With Vitamins and Micronutrients]

Results: Research review shows apigenin has significant potential for cancer chemoprevention. Studies demonstrate anti-proliferative, apoptotic, and anti-inflammatory effects relevant to breast cancer prevention.

Citation: Patel D, et al. Int J Oncol. [Apigenin and cancer chemoprevention: progress, potential and promise]

Results: Research shows 3,3'-diindolylmethane (DIM) derivatives represent nature-inspired strategies for tackling drug-resistant tumors. DIM regulates multiple pathways relevant to cancer treatment and prevention.

Citation: Biersack B. [DIM and derivatives: nature-inspired strategies tackling drug resistant tumors]