We all want to take control of our health, and do whatever we can to live a long and healthy life.

When it comes to breast cancer, unfortunately, there are a number of risk factors that you can’t do anything about. You are at risk for the disease simply because you are a woman and are getting older. You might also be at higher than average risk if you have a family history of the disease. Listen to Harriet Borofsky, M.D., a radiologist with the Mills-Peninsula Medical Group, talk about breast cancer risks and how mammograms can help. 

There are many other factors you can address to try lowering your risk.

“It’s especially important to maintain a healthy weight, because obesity and breast cancer are clearly linked, particularly after menopause,” says David A. Shiba, M.D., medical oncologist at Sutter Gould Medical Foundation and medical director for Memorial Medical Center’s Cancer Services. “Eat healthy and get regular exercise. That will contribute to your general health and reduce your risk of all types of cancer, as well as heart disease and other serious conditions.”

What else does Dr. Shiba recommend?

Limit Alcohol

“Research has found a link between alcohol consumption and breast cancer, but we don’t know exactly how strong that link is,” Dr. Shiba says. “If you drink alcohol, do so in moderation – which for women means no more than one drink a day.”

Cut Down on Dietary Fat

“Women who eat a low-fat diet may have a slightly lower risk of invasive breast cancer,” he says. Cutting down on fats may also help you keep your weight in check. Eliminate saturated fat and limit other types of fat to less than 35 percent of your daily calories.

Get Moving

Women who are inactive may have an increased risk of breast cancer. One study found that 1.25 to 2.5 hours a week of brisk walking reduced the risk of breast cancer by 18 percent.

Avoid Hormone Therapy

“Long-term hormone therapy with certain estrogen-progestin combinations for the treatment of menopause symptoms was found to increase the risk of breast cancer,” Dr. Shiba explains. “We used to see many women using hormone therapy, but it’s much less common now. If you are having trouble with menopausal symptoms, ask your doctor how you can manage them with exercise, dietary changes, or other non-hormonal approaches. If you do eventually need to use hormone therapy to get some relief, do it at a low dose and for a short period of time.”

Make an Informed Decision About Birth Control Pills

Women who use birth control pills are at slightly higher risk of breast cancer. The risk does go back down after you stop taking them. If you took them more than 10 years ago, they do not pose any increased risk.

Use Pesticides with Caution

“Although the research isn’t conclusive, pesticide exposure may be linked to breast cancer,” Dr. Shiba says. Researchers have found that women with higher levels of pesticides in their breast tissues have a greater risk of breast cancer.

Quit Smoking

“The link between smoking and breast cancer is not as clear as the link between alcohol and breast cancer, but it might be raising your risk,” he says.

Breastfeed Your Babies

Some studies suggest that breastfeeding for several months can lower your risk.

“If you have a strong family history of the disease and think you might be at higher than average risk, talk with your doctor about other steps you can take,” Dr. Shiba says. Your doctor might suggest genetic counseling to better understand your risk level, and possibly genetic testing. If you do have a genetic mutation that puts you at higher risk, you might consider more frequent screening exams, chemoprevention, or preventive surgery.

Also it’s very important to get regular screening exams for breast cancer according to your doctor’s recommendations, and be alert to any changes you notice in your breasts. “Women know their bodies better than anyone else,” Dr. Shiba says. “If you notice any changes, report them to your doctor. The earlier we can diagnose cancer—particularly breast cancer—the best chance we have to cure it.”