As a direct primary physician I am blessed with having TIME with my patients! One of the ways this extra time is so valuable is when I’m talking to my patients about breast cancer. This conversation brings up a lot of questions, worries and sometimes a bit of fear. It’s one of those topics surrounded by a lot of myths, so I like to cut through all that with clear, straightforward information. Here’s what I share about breast cancer and how we can team up to help prevent it.
Most Breast Cancers Aren’t Genetic
A lot of people think breast cancer is mainly genetic, but only 5-10% of cases are actually linked to inherited mutations like BRCA1 or BRCA2. So, for most people, it’s not something that runs in the family. Family history does matter, but lifestyle factors—like what we eat, how active we are, and managing our weight—play a much bigger role in most cases. I love telling my patients this because it shifts the focus from things we can’t control (our genes) to things we can (our lifestyle choices).
Self-Breast Exams? Not So Much, But Stay Tuned In
It might surprise you, but a lot of medical organizations, including the American Cancer Society, no longer recommend self-breast exams. Why? Studies show they don’t actually reduce breast cancer deaths. But that doesn’t mean ignoring your breasts altogether. I always encourage my patients to stay aware—notice any changes, like lumps, skin dimpling, or nipple discharge. Trust yourself. If something feels off, don’t hesitate to reach out to your healthcare provider.
Men Get Breast Cancer Too
Breast cancer is often thought of as a women’s issue, but men can get it too, even if it’s rare (about 1% of cases). Guys should also pay attention to any unusual changes in their chest area—like a lump, nipple discharge, or changes in skin texture. Just like with women, catching it early is key, and keeping a healthy lifestyle helps lower the risk for men as well.
Lifestyle Is Your Best Defense
The best news? Many steps to lower breast cancer risk are totally within our control. One of the most powerful defenses is adopting a whole-food, plant-based diet. Research, including from the American Institute for Cancer Research (AICR), shows that a diet packed with veggies, fruits, whole grains, and legumes can reduce cancer risk by giving us essential nutrients and fiber while lowering inflammation. Plus, it helps maintain a healthy weight, which is super important since excess body fat is linked to a higher breast cancer risk.
Regular exercise is another big one. If you are new to physical activity then aim to be active every day in addition to 150 minutes of moderate intensity activity a week. When you’re doing moderate intensity activity you should have a rate of perceived exertion (RPE) of 12-14 out of 20, which means challenging but comfortable. If you’re currently physically active then the recommendation is to include 2 days of heavy strength training (lifting weights) and incorporating sprint work-outs into your weekly routine. If you live in and around Portland, and want a personalized workout routine based on your cardiometabolic fitness, then you should schedule metabolic testing with Saravit Direct Health. Exercise and heavy lifting helps to regulate hormones like estrogen.
And yes, alcohol. Even small amounts can raise the risk of breast cancer, so I always advise being mindful of how much we drink. While quitting alcohol entirely might not be realistic for everyone, cutting back where you can really makes a difference.
The Path Forward: Small Changes, Big Impact
There are no guarantees, but the research is pretty clear—living a healthy lifestyle has a huge impact. By focusing on a plant-based diet, staying active, and being mindful of changes in your body, you’re giving yourself the best shot at lowering your risk. These are small, everyday habits that build a strong foundation over time.
For more info on how plant-based nutrition can help protect against cancer, check out resources like the American Institute for Cancer Research and the American College of Lifestyle Medicine. They offer a ton of practical, evidence-based advice.
At the end of the day, my goal is to empower you with knowledge and support you in making choices that benefit your health. Breast cancer doesn’t have to be a mystery or something we face with fear. With the right lifestyle, awareness, and preventive care, we can take charge of our health in meaningful ways.
This is highly educative. Thanks so much.