With insights from Dr. Jon Atacador, Breast Surgeon
While we can’t change some risk factors like age or genetics, research shows that certain lifestyle choices do make a difference in reducing breast cancer risk.
In this article, Dr. Jon Atacador shares which habits are backed by science — and which ones are especially relevant for Filipinos.
Key Lifestyle Factors That Help
Small, consistent habits can make a big difference. Choices like staying active, maintaining a healthy weight, eating well, and limiting alcohol can all help lower your risk of breast cancer.
Dr. Jon Atacador explains how these simple steps can support long-term breast health.
1. Stay Physically Active
Regular exercise helps regulate hormones, strengthen the immune system, and prevent obesity — all factors that can lower breast cancer risk.
Experts recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week.
Even simple activities like brisk walking, dancing, or cycling make a measurable impact.
“Consistency is more important than intensity,” says Dr. Atacador. “Start small and stay steady.”
2. Maintain a Healthy Weight
Gaining excess weight, especially after menopause, increases estrogen levels and inflammation — both linked to higher breast cancer risk.
Losing even a few kilos or avoiding additional weight gain as you age can help reduce that risk.
For Filipino women, this often means balancing portion sizes, cutting sugary drinks, and prioritizing home-cooked meals over processed food.
3. Eat a Balanced, Plant-Forward Diet
A healthy diet can support your immune system and hormone balance.
What to include:
- Fresh fruits and vegetables (especially colorful ones rich in antioxidants and carotenoids)
- Whole grains, beans, and legumes
- Healthy fats from olive oil, avocados, and fish
What to limit:
- Red and processed meats
- Sugary drinks and junk food
- Fried and fatty foods
“Focus on adding variety and color to your plate,” says Dr. Atacador. “It’s easier — and more enjoyable — to sustain a healthy diet that way.”
4. Limit Alcohol Consumption
Even moderate alcohol use can raise estrogen levels and damage DNA in breast cells.
Women who drink three alcoholic beverages a week have a slightly higher risk compared to non-drinkers.
Dr. Atacador advises: “There’s really no safe level of alcohol when it comes to cancer risk. If you drink, do it occasionally and in moderation.”
5. Avoid Smoking
Smoking has long been linked to various cancers — and growing evidence connects it to breast cancer as well.
It promotes inflammation, damages cells, and weakens the body’s natural defenses.
Avoiding both active and secondhand smoke is one of the simplest yet most powerful cancer-prevention steps.
6. Consider Breastfeeding
If possible, breastfeeding offers protective benefits for both mother and child.
Women who breastfeed for at least six months have a lower lifetime risk of breast cancer.
Dr. Atacador calls this “a natural, double benefit — it’s good for the baby and reduces cancer risk for the mother.”
Relevance for Filipino Women
In the Philippines, awareness about lifestyle-related cancer prevention is growing but still limited.
Urban living often means less physical activity, while processed food and alcohol consumption are on the rise.
Dr. Atacador urges Filipinas to take small, achievable steps toward healthier living — and to share that knowledge within their families.
“Start with what’s available — walk more, eat more local vegetables, and stay aware of your health. Prevention begins at home.”
Practical Steps to Get Started
| Step | What You Can Do |
|---|---|
| Start small | Walk 10–15 minutes daily; add one extra serving of vegetables each day. |
| Track habits | Use a mobile app or journal for diet, exercise, and sleep. |
| Set realistic goals | Try “3 days/week of exercise” or “2 meat-less meals/week.” |
| Get support | Join a fitness group or online wellness community. |
| Reassess regularly | Every few months, check your progress and adjust. |
“Lifestyle changes are your personal investment in health,” says Dr. Atacador.
“They don’t guarantee prevention — but they can significantly improve your chances of avoiding disease and recovering better if it comes.”
Do you feel like you need to get your breasts checked? Contact Dr. Jon Atacador through his Facebook page and schedule your consultation or check up today.
References
- American Cancer Society. Lifestyle-related Breast Cancer Risk Factors.
- Mayo Clinic. Breast Cancer Prevention: How to Reduce Your Risk.
- World Cancer Research Fund (WCRF). Breast Cancer Prevention Recommendations.
- Healthline. How to Prevent Breast Cancer.
- Breast Cancer Research Foundation (BCRF). Breast Cancer Risk Reduction and Prevention.
- Stanford Health Care. Nutrition for Cancer Prevention.
- Siteman Cancer Center. Eight Ways to Prevent Breast Cancer.
Photo by Victoria Strukovskaya on Unsplash
