1. Perform breast self-exams regularly to check for any lumps or changes in your breasts.
  2. Get a mammogram every 1-2 years starting at age 40, or earlier if you have a family history of breast cancer.
  3. Talk to your doctor about your risk factors for breast cancer and any genetic testing that may be appropriate.
  4. Maintain a healthy weight through a combination of a healthy diet and regular exercise.
  5. Limit alcohol consumption to no more than one drink per day.
  6. Quit smoking or never start smoking.
  7. Consider breastfeeding, which may help reduce the risk of breast cancer.
  8. Wear a well-fitting bra to support your breasts and prevent sagging.
  9. Use caution when using hormonal birth control methods or hormone replacement therapy.
  10. Get enough vitamin D through diet and/or supplements.
  11. Consider taking an aspirin or other nonsteroidal anti-inflammatory drug (NSAID) if recommended by your doctor.
  12. Manage stress through relaxation techniques such as meditation or yoga.
  13. Avoid exposure to environmental toxins such as pesticides and chemicals.
  14. Get enough sleep and practice good sleep hygiene.
  15. Use sunscreen and protective clothing to prevent sun damage to your skin.
  16. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
  17. Limit intake of red meat and processed meats, which may increase the risk of breast cancer.
  18. Choose plant-based sources of protein such as beans, lentils, and tofu.
  19. Avoid or limit processed foods that are high in sugar, salt, and unhealthy fats.
  20. Incorporate anti-inflammatory foods into your diet such as fatty fish, nuts, and seeds.
  21. Avoid or limit exposure to radiation.
  22. Exercise regularly, aiming for at least 150 minutes of moderate-intensity activity per week.
  23. Limit exposure to endocrine-disrupting chemicals, such as those found in plastics and personal care products.
  24. Take breaks from sitting for long periods of time.
  25. Consider genetic counseling and testing if you have a family history of breast cancer.
  26. Discuss any changes in your breasts with your doctor, including breast pain or discharge.
  27. Practice safe sex and get regular screenings for sexually transmitted infections.
  28. Manage any chronic health conditions such as diabetes or high blood pressure.
  29. Stay up-to-date on your cancer screenings and follow any recommended treatment plans.
  30. Work with your healthcare team to develop a personalized plan for breast cancer prevention and early detection.