You can’t control everything when it comes to health — but you can make choices that help lower your risk. When it comes to breast cancer, research shows that lifestyle plays a big part in prevention. So this October, as we “Think Pink,” it’s also a great time to think about the everyday habits that can help you stay healthy.
Move Your Body — Regularly
Physical activity is one of the most effective ways to reduce your breast cancer risk. Studies show that just 30 minutes a day, five days a week can make a difference.
You don’t have to be a marathon runner — walking your neighborhood, dancing in your kitchen, or joining a community yoga class all count. The goal is consistency, not perfection.
Eat Smart — Color on Your Plate
Your diet fuels your body’s defenses. Load up on fruits, vegetables, and whole grains, and cut back on processed foods and sugary drinks.
Foods rich in antioxidants, like berries, leafy greens, and nuts, help protect cells from damage. Omega-3 fatty acids found in fish (like salmon) may also have protective benefits.
And remember — it’s not about dieting. It’s about giving your body what it needs to stay strong.
Limit Alcohol
Even small amounts of alcohol can increase breast cancer risk. The American Cancer Society recommends limiting to one drink per day or less.
If you enjoy social drinks, try swapping with sparkling water, mocktails, or herbal tea. Your body (and your mornings) will thank you.
Maintain a Healthy Weight
Carrying extra body weight — especially after menopause — can raise your risk of breast cancer. Fat cells produce estrogen, and higher levels of estrogen have been linked to certain types of breast cancer.
Maintaining a healthy weight isn’t about numbers on a scale — it’s about balance, movement, and mindful eating.
Rest, De-Stress, and Recharge
Chronic stress affects your immune system and hormones. While stress alone doesn’t cause breast cancer, learning to manage it helps your overall health.
Meditation, journaling, or simply taking time away from screens can do wonders. Sometimes “no” is the healthiest word you can say.
Skip the Cigarettes
Smoking is linked to several cancers — including breast cancer — and can make treatment less effective. If you smoke, talk to your doctor about support options. It’s never too late to quit.
Stay on Top of Screenings
Healthy habits go hand in hand with regular screenings. Mammograms, clinical exams, and self-checks all play a vital role in catching breast cancer early — when it’s most treatable.
On the Shore: Local Resources
If you live on the Shore, TidalHealth, Atlantic General Hospital, and the Dorchester County Health Department are offering mammogram events and wellness screenings throughout October. You can also find “Making Strides” walks in Salisbury, Easton, and Ocean City — great opportunities to get moving for a cause.
Small habits. Big impact.
You don’t have to overhaul your life — just take one healthy step at a time. Because every choice toward wellness is a choice toward prevention.
Stay tuned to B106 all month long for more tips, stories, and local events as we keep raising awareness, hope, and health together.