Breast Cancer Prevention: 7 Healthy Habits Every Woman Should Know

Breast Cancer Prevention: 7 Healthy Habits Every Woman Should Know

Written by Elle Sproll

Breast cancer is a word no woman ever wants to hear. Whether you’ve faced it personally, watched a loved one go through it, or simply carry that quiet worry in the back of your mind—it's something that touches all of us, in some way.

The good news? While not everything is within our control, there’s a lot we can do to support our health and lower our risk.

These aren’t extreme changes or scary medical interventions. These are simple, sustainable habits—rooted in science and led with compassion—that you can gently bring into your life starting today.

So whether you’re on the path of recovery, feeling a little burnt out, or just wanting to feel more empowered in your wellness journey, this guide is for you. Let’s walk through the habits every woman deserves to know.

1. Focus on an Anti-Inflammatory Lifestyle

Chronic inflammation has been linked to many diseases—including breast cancer. The good news is that your daily lifestyle choices can help reduce it.

Here’s how:

• Fill your plate with whole, colourful plant foods (think leafy greens, berries, nuts, seeds, olive oil)

• Cut back on processed meats, refined sugar, and fried food

• Add in omega-3s from flaxseed, walnuts or wild-caught fish

You don’t have to be perfect—just consistent. Little swaps add up over time.

Tip: Build your meals around plants, then add your proteins and healthy fats. Simple, delicious, and healing.

2. Move Your Body (Gently, Regularly)

You don’t need to run marathons or hit the gym every day. But staying active plays a powerful role in breast cancer prevention.

Aim for:

• 30 minutes of movement most days—walking, yoga, swimming, or dancing all count

• Stretching and strength work a couple of times a week to support bone health and hormone balance

Movement also helps regulate insulin, reduce inflammation, and support lymphatic flow—all important for cancer prevention and recovery.

Make it joyful, not stressful. Your body is more likely to cooperate when you’re having fun.

3. Reduce Alcohol (or Take a Break)

This is often a tricky one, especially in Aussie culture—but it’s important to know: alcohol is a known risk factor for breast cancer, even in small amounts.

If you're not ready to give it up completely, try:

• Swapping a few nights a week with herbal tea or sparkling water

• Opting for mocktails at social events

• Being mindful about why you're reaching for that drink

Less alcohol = less strain on your liver, better hormone balance, and reduced inflammation.

Your body does so much for you—this is one way to return the favour.

4. Prioritise Rest and Quality Sleep

Sleep is when your body repairs, detoxifies, and balances your hormones. If you’re skimping on rest, you may be unintentionally affecting your long-term health.

Create a restful routine:

• Wind down without screens at least an hour before bed

• Keep your bedroom cool, dark, and calm

• Try calming practices like magnesium, meditation, or journalling

Remember: sleep isn’t lazy. It’s one of the most powerful healing tools you have.

5. Manage Stress (and Make Space for Joy)

Stress can wreak havoc on your immune system and hormones—and chronic stress has been linked to higher cancer risk.

You deserve better than just “pushing through.”

Make space for things that help you feel safe and grounded:

• Daily deep breaths or short meditation breaks

• Saying no to things that drain you

• Spending time with people who lift you up

This isn’t fluffy advice. Nervous system support is cancer prevention.

You don’t have to earn rest, joy, or peace. You’re allowed to feel good right now.

6. Rethink Everyday Toxins

From cleaning products to skincare to plastics, modern life exposes us to a lot of synthetic chemicals—some of which are linked to hormone disruption and cancer risk.

Start small:

• Switch to natural personal care where possible

• Store food in glass containers instead of plastic

• Avoid heating food in plastic in the microwave

Your body works hard to detox every day—give it a little help where you can.

7. Keep Up With Regular Screening and Self-Checks

Knowledge is power. Whether you're in recovery or prevention mode, keeping up with breast checks is one of the most proactive things you can do.

• Learn what’s normal for your breasts and check monthly

• See your GP if anything changes (lumps, skin texture, discharge, etc.)

• If you're 40+, talk to your doctor about mammogram screening options in Australia

Being proactive doesn’t mean being paranoid. It means giving your body the attention and care it deserves.

You’re Not Alone—And You Don’t Have to Do It All at Once

Preventing breast cancer—or navigating life after it—can feel overwhelming. But these habits aren’t about perfection. They’re about supporting your body in the most loving, realistic ways.

You don’t need to do everything today. Just pick one thing to start with. The rest will follow.

And if you’re craving personalised guidance, someone to walk beside you, or just a safe space to chat about your health journey—I’m here for you.

Book your free initial call here and let’s talk about what your version of a healthy, joyful, low-stress life looks like—because it’s never too late to choose your wellbeing.