What can I do to lower my risk of breast cancer?

Research shows that lifestyle changes can lower the chances of getting breast cancer, even in people at high risk. To lower your risk:

• Limit or stay away from alcohol. It's safest not to drink alcohol. But if you do drink it, enjoy it in moderation. The more alcohol you have, the greater your risk of getting breast cancer. In general, women should have no more than one drink a day. Even small amounts raise the risk of breast cancer. One drink is about 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
• Stay at a healthy weight. Ask a member of your health care team whether your weight is healthy. If it is, work to maintain that weight. If you need to lose weight, ask your health care professional how to do so. Simple steps may help. Watch your portion sizes. Try to eat fewer calories. And slowly build up the amount of exercise you do.
• Get active. Physical activity can help you stay at a healthy weight, which helps prevent breast cancer. So try to move more and sit less. Most healthy adults should aim for at least 150 minutes a week of moderate aerobic exercise. Or try to get at least 75 minutes of vigorous aerobic exercise a week. Aerobic exercise gets your heart pumping. Some examples are walking, biking, running and swimming. Also aim to do strength training at least twice a week.
• Breastfeed. If you have a baby, breastfeeding might play a role in helping prevent breast cancer. The longer you breastfeed, the greater the protective effect.

• Limit hormone therapy after menopause. Combination hormone therapy uses estrogen and progestin. It may raise the risk of breast cancer. Talk with your health care professional about the risks and benefits of hormone therapy. You might be able to manage your symptoms with treatments and medicines that don't use hormones. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest amount that works for you. Have your health care team track the length of time you take hormones.

  Studies show that estrogen alone in people who have had hysterectomies does not raise breast cancer risk. Estrogen is linked with a small increase in blood clot and stroke risk.

• If you smoke, quit. Some research suggests that smoking tobacco raises the risk of breast cancer. Breathing in another person's cigarette smoke also may raise the risk. If you or a loved one needs help quitting, talk with a member of your health care team.