October is Breast Cancer Awareness Month — a time to honor survivors, remember those we’ve lost, and most importantly, take proactive steps for our own health. While not all breast cancer risk factors are in our control, many lifestyle choices can reduce your risk and boost overall wellness.

Here are 10 science-backed ways to stay healthy, promote breast health, and support prevention efforts — this October and all year round.

1. Schedule Your Mammogram or Clinical Breast Exam

Early detection saves lives.

The American Cancer Society recommends:

Women aged 40–44: optional annual mammograms
Women aged 45–54: annual mammograms
Women 55+: every 2 years or continue yearly

Tip: If you’re under 40 but have a family history, talk to your doctor about starting earlier or getting genetic testing.

Also important: Learn how to do breast self-exams and check regularly. Know what’s normal for your body.

2. Eat a Plant-Forward, Anti-Inflammatory Diet

Nutrition plays a key role in cancer prevention.

Focus on:

Cruciferous vegetables (broccoli, kale, Brussels sprouts)
Berries and citrus fruits
Whole grains
Healthy fats (olive oil, avocados, nuts)
Omega-3s (flaxseeds, salmon, walnuts)

Limit:

Processed meats
Sugary foods
Alcohol (limit to 1 drink/day for women)

Meal idea: Grilled salmon + quinoa + steamed broccoli + mixed berry salad.

3. Get Moving – Aim for 150 Minutes a Week

Physical activity reduces the risk of breast cancer by up to 20%, according to research.

It doesn’t have to be intense:

Brisk walking
Swimming
Biking
Dancing

Mix in strength training 2x/week for bone and muscle health.

Goal: 30 minutes, 5 days a week. Break it into 10-minute chunks if needed.

4. Maintain a Healthy Weight

Postmenopausal women with obesity have a higher risk of breast cancer, due to higher estrogen levels stored in fat tissue.

What helps:

Balanced meals
Movement
Sleep
Stress management

Even a 5-10% weight loss can make a big difference in risk reduction.

Kind reminder: Your worth is not your weight — this is about health, not appearance.

5. Limit Alcohol and Avoid Smoking

Alcohol:

Even 1 drink per day increases breast cancer risk slightly.

Choose mocktails, sparkling water, or kombucha as alternatives.

Smoking:

Smoking is linked to multiple cancers, including breast cancer (especially in younger, premenopausal women).

Support tip: Try free quitlines (1-800-QUIT-NOW) or nicotine patches with medical guidance.

6. Know Your Family History

Genetics play a role — especially BRCA1 and BRCA2 mutations.

Ask your family:

Has anyone had breast, ovarian, prostate, or pancreatic cancer?
At what age?

If your family history suggests increased risk, you may qualify for:

Earlier/more frequent screenings
Genetic counseling/testing
Risk-reducing medications or procedures

Knowledge = power. Understanding your risk helps you make informed choices.

7. Manage Stress & Prioritize Mental Health

Chronic stress doesn’t directly cause breast cancer, but it can:

Suppress the immune system
Contribute to unhealthy coping behaviors (overeating, smoking, etc.)
Increase inflammation

Try:

Meditation or breathwork
Journaling
Walking in nature
Therapy or support groups

Mental wellness is just as important as physical health.

8. Sleep 7–9 Hours a Night

Poor sleep affects hormones like melatonin and cortisol, which may influence cancer risk.

Tips for better sleep:

Keep a consistent bedtime
Avoid screens an hour before sleep
Limit caffeine after 2 p.m.
Create a calming wind-down routine

Your body heals when you rest — make sleep non-negotiable.

9. Support Research and Raise Awareness

Staying healthy also means being part of a bigger movement.

How to get involved:

Donate to breast cancer research
Join a local awareness walk/run
Wear pink and share facts on social media
Support friends or family in treatment

Reminder: Awareness isn’t just about pink ribbons — it’s about action.

10. Build a Support System

Strong relationships improve outcomes during illness and improve overall well-being.

Whether it’s:

A breast cancer survivor group
A friend to walk with
A family member to talk to

Connection is medicine.

Action step: Call a friend. Check on your loved ones. Ask for support when you need it.

Final Thoughts: You Deserve to Thrive

Breast Cancer Awareness Month isn’t just about detecting disease — it’s about building habits that help you live a full, vibrant life.

You don’t have to be perfect. Start small:

Book your checkup.
Go for a walk.
Add some berries to your breakfast.

Every choice counts. And you’re worth the effort.

If you’re a breast cancer survivor who is single and looking for a committed relationship, enter our breast cancer charity, “finding love at MTN Matchmaking after kissing cancer goodbye.”

Please email us your journey, and we will select the winner on November 1.

#Survivor

10 Ways to Stay Healthy During Breast Cancer Awareness Month (and Beyond)