As the new year approaches, many Australians are setting goals for 2025, but reducing breast cancer risk should be a priority, says Associate Professor Sanjay Warrier, a leading breast cancer surgeon.
“Health is much more important than anything else. If you don’t have your health, you don’t have much at all,” he says.
“Instead of resolutions that add stress, focus on improving your breast health to reduce the risk of developing breast cancer.”
1 in 7 affected by breast cancer
Breast cancer affects 1 in 7 women, and while genetics play a role, lifestyle choices have a significant impact.
Associate Professor Warrier, who leads a respected breast cancer practice in Sydney and contributes to advanced breast cancer research, shares several key strategies for women to prioritise their breast health.
He encourages women to take small meaning steps everyday to protect their health.
-
Reduce stress
“Stress is highly damaging to our health,” says Associate Professor Warrier.
“Chronic stress can interfere with hormonal balance, including oestrogen regulation, which plays a role in some breast cancers.”
Techniques like walking, yoga and relaxation activities can help manage stress and strengthen the immune system.
-
Maintain a healthy weight
“Excess weight, particularly after menopause, increases breast cancer risk as fat tissues becomes a primary source of oestrogen,” says Associate Professor Warrier.
He recommends following a weight management plan with advice from a GP or pharmacist/pharmacy assistant if needed.
-
Exercise regularly
Regular physical activity — at least 5 times per week — helps regulate hormones and reduce inflammation, which can lower cancer risk.
-
Limit alcohol intake
“Even small amounts of alcohol can increase breast cancer risk,” says Associate Professor Warrier.
“Keep it to no more than one standard drink per day.”
-
Avoid smoking
“Smoking is associated with multiple cancers, including breast cancer,” says Associate Professor Warrier.
“Quitting smoking is one of the best steps for overall health.”
-
Self-examination and screenings
Associate Professor Warrier recommends women learn regular self-examinations through his Look, Lift, Feel system.
“Becoming familiar with your breasts allows you to detect any changes early.”
He also emphasises the importance of regular screenings like mammograms.
“Early detection saves lives,” he says. “Consult your doctor about a screening schedule that suits your risk profile.”
-
Nutrient-rich diet
“Focus on whole foods — plenty of fruits, vegetables, lean proteins and omega-3-rich foods — and reduce processed foods and red meat,” says Associate Professor Warrier.
