Reducing your risk of breast cancer

From self-checks to reading up on the symptoms, being more aware of breast cancer and its risks can help save your life.

In a world where health advice bombards us from every direction, it's easy to feel overwhelmed by the constant reminders to take care of ourselves.

But when it comes to something as serious as breast cancer, being aware of the signs and risk factors, and having regular mammograms are vital self-care steps that shouldn’t be ignored.

While there is no guaranteed way to prevent breast cancer, there are things we can do to lower our risk and many of these are easier than you might think.

October is Breast Cancer Awareness Month, and if you’ve been putting off a doctor’s appointment or can’t remember the last time you checked your breasts, it’s a timely reminder to take action.

breast cancer awareness month october

Causes of breast cancer

The causes of breast cancer aren’t completely understood, but tragically, more than 650 Kiwi women die from the disease each year. It’s most common in women aged 50 and over, although about 6% of all women diagnosed annually are under 40.

Breast cancer occurs when cells in the breast start to grow abnormally. This can make them divide faster than healthy cells do and eventually accumulate in the body, forming a lump or tumour.

So what are the causes of breast cancer? We know that genetics play a significant role in breast cancer risk. Some individuals have inherited gene mutations, such as BRCA1 and BRCA2, which substantially increase their likelihood of developing breast cancer.

Hormones also play a role, particularly oestrogen. Prolonged exposure to oestrogen, whether through early menstruation, late menopause, or hormone replacement therapy, can contribute to the risk of breast cancer.

There are also environmental factors that contribute to risk, such as exposure to certain chemicals or radiation. Smoking, excessive alcohol consumption, and a sedentary lifestyle have all been associated with a higher risk of breast cancer.

Breast cancer risk also varies from person to person, depending on a combination of these factors. Your personal risk of breast cancer is probably a complex mixture of your genetics as well as your environment.

Signs and symptoms

There are usually no symptoms in the earliest stages of breast cancer, but as the cancer grows, you might notice a lump or changes to the skin. While there are a range of normal breast conditions that can be behind these changes, check with your doctor if you have any of the signs below:

A lump or thickened patch of skin
Lumps can appear in the breast, armpit, or around the collarbone. Cancerous lumps can feel hard and don’t move around under your fingers when pressed.

Dimples, puckering or dents
This can be caused by a breast tumour pulling the overlying skin. Check your breasts by standing in front of a mirror and lifting your arms; if you spot any areas where the skin pulls or puckers in an unusual way, get it looked at by your GP.

Reddened, orange-peel skin
A flushed pink area, swelling of the breast or an orange-peel look to the skin are less common symptoms but could be a sign of a rare form of cancer called inflammatory breast cancer.

Inverted nipple, nipple discharge or crusty skin
See your doctor if your nipple has a retracted or turn-in appearance, if you notice discharge or any colour, or a flaking, crustiness or scaling of the skin on the nipple.

A change in breast shape
It’s common for breasts to not be symmetrical, but any unexplained swelling, shrinkage or shape change, especially if it's just in one breast, could be a sign of something more sinister.

Unusual pain
It’s unusual for cancers to cause pain in the early stages, but unexplained pain that doesn’t go away should be checked by a doctor.

woman being checked by a doctor

Reducing your breast cancer risk

Reducing your breast cancer risk is a crucial step in maintaining your overall health and wellbeing. While the statistics show that approximately 1 in 9 women aged 85 or older may develop breast cancer, there are various factors that can influence your risk, and taking proactive measures can make a significant difference in your long-term health.

Alcohol consumption

It's important to be mindful of your alcohol consumption. The Cancer Society has identified alcohol as a known cause of seven different types of cancers, including breast cancer. Even small amounts of alcohol can elevate your cancer risk, and the more you drink, the greater the risk becomes.

Managing your weight

Managing your weight, especially after menopause, is essential. Excess weight can lead to higher levels of oestrogen, which can contribute to the growth of breast cancer cells. By adopting a healthy eating plan and staying physically active, you can help control your weight and reduce this risk.

Regular exercise

Engaging in regular physical activity is a powerful way to reduce your breast cancer risk. Research indicates that women who exercise for 3 to 4 hours per week can potentially lower their risk of death from all causes by 20-30%. Incorporating activities you enjoy into your routine also boosts overall well-being.

Regular breast checks

Make it a habit to check your breasts regularly and become familiar with what is 'normal' for you. Early detection is key to successful treatment, and being aware of any changes can expedite diagnosis and intervention.

Eat foods rich in antioxidants

Consider including a variety of fruits, vegetables, and whole grains in your diet. These foods are rich in antioxidants and nutrients that support your body's natural defence mechanisms against cancer.

Many of these are part of your broader Taha tihana or physical wellbeing. We know that working to nourish and strengthen our taha tihana helps us cope better with life in general, as it is connected to other aspects of our health and wellbeing, such as spiritual, emotional and social.

And importantly, don't skip your recommended mammograms and health check-ups. These screenings can detect breast cancer at its earliest, most treatable stages.

Risk factors you can’t change

Risk factors you can't change are an essential aspect of understanding breast cancer risk. These factors are primarily determined by genetics, life experiences, and natural biological processes.

Age

One of the most significant risk factors is age. As you grow older, your risk of developing breast cancer naturally increases. Regular screening and a healthy lifestyle remain crucial in managing this risk.

Family history of breast cancer

A family history of breast cancer, particularly among first-degree relatives like mothers, sisters, or daughters, can elevate your risk. Genetic counsellors can help assess your family's history and provide guidance on risk management.

Specific gene mutations, such as BRCA1 and BRCA2, significantly increase the risk of breast cancer. Genetic testing can identify these mutations, allowing for informed decisions and preventive measures.

While you can't change these factors, awareness empowers you to take proactive steps in collaboration with healthcare professionals to reduce your overall breast cancer risk.

two women hugging holding breast cancer awareness ribbons

Can men get breast cancer?

Breast cancer is often thought of as a women's health concern, but it's essential to recognize that men can also develop breast cancer, although it is far less common. While the majority of breast cancer cases occur in women, in New Zealand around 25 men are diagnosed with breast cancer each year.

Although this number is statistically low, men who are diagnosed with breast cancer often face unique challenges. Because breast cancer awareness and screening efforts primarily target women, many men may not be as familiar with the symptoms or the importance of early detection. This means that breast cancer in men is often detected at a more advanced stage, making awareness and education about this possibility all the more important.

Myths and misconceptions around breast cancer

Unfortunately, myths and misconceptions about breast cancer are abound, often leading to unnecessary fear and confusion. More concerningly, it can lead to people being complacent about their personal risk of breast cancer.

One common myth is that breast cancer only affects older women. In reality, it can strike at any age. Another misconception is that if there's no family history of breast cancer, there's no risk – when, in fact, the majority of cases occur in individuals with no family history.

Additionally, believing that only women can get breast cancer overlooks the fact that men can also develop this disease. Dispelling these myths and promoting accurate information is essential to better understanding breast cancer and taking proactive steps towards prevention and early detection.

Use credible source of cancer information

Remember to always get your information about breast cancer from credible sources such as the Breast Cancer Foundation New Zealand. The Foundation is dedicated exclusively to breast cancer, focusing on research, support, and education. Its team includes medical professionals, researchers, and experts in the field, ensuring that the information they provide is accurate and up to date.

While breast cancer is a heavy topic for many, it’s vital to talk about it, know the signs and take action if you notice something abnormal.