Reducing the risk of breast cancer: Everything you need to know

By Blua | Digital health by Bupa

5 minute read

Published 24 January 2025

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Key takeaways

Certain factors can increase your risk of breast cancer and some of these can't be changed, such as age or family history.
Lifestyle factors such as eating well, maintaining a healthy weight, reducing alcohol intake and stopping smoking can all reduce the risk of breast cancer.
Breastfeeding can also help reduce your risk.

Breast cancer is the most common cancer in women in Australia. It's estimated one in 8 women in Australia will be diagnosed with breast cancer by the time they are 85.¹

Certain factors can increase your risk of breast cancer. Many of these are things you can't change, including:

increasing age
family history of breast cancer
inheritance of mutations in the BRCA2 or BRCA1 genes
starting your period before the age of 12
a history of some non-cancerous breast conditions.

However, there are some lifestyle factors that can lower your risk of breast cancer, even for those people at high risk. These include:

Maintaining a healthy weight

People who are overweight are at greater risk of many diseases, including diabetes, stroke, heart disease and 13 types of cancer.² Post-menopausal people who are overweight have a 20 to 40% increased risk of breast cancer.³

In order to maintain a healthy weight, it's important to stay active. People who are physically active reduce their chance of breast cancer,⁴ so Cancer Council recommends doing 30 minutes of vigorous activity or 60 minutes of moderate activity (such as brisk walking) every day.

Eating a nutritious, well-balanced diet can also help you maintain a healthy weight. If you need help with modifying your diet, see your GP or a dietitian for advice.

Reducing your alcohol intake

There is a direct link between breast cancer and alcohol intake.⁵ People who have 3 alcoholic drinks a week have a 15% higher chance of getting breast cancer than those who don't drink at all.⁶

Alcohol can increase levels of oestrogen in the body, and other hormones associated with some types of breast cancer. It may also damage DNA in cells.

Try having regular days off from drinking each week, consuming drinks with a lower alcohol content, drinking more slowly, and trying alcohol-free alternatives.

Stopping smoking

Those who smoke have a 10% higher chance of getting breast cancer than those who don't.⁷

Smoking is also linked to 15 other types of cancer including oral cavity, pharynx, oesophagus, stomach, bowel, liver, pancreas, nasal cavity and paranasal sinuses, larynx, uterine, cervix, ovary, urinary bladder, kidney, ureter and bone marrow.⁸

If you need help to stop smoking, speak to your GP or pharmacist.

Breastfeeding if possible

Breastfeeding has been linked to a lower risk of developing breast cancer. One UK study found for every 12 months a person breastfeeds, they reduce their risk of breast cancer by 4.3 per cent.⁹

It's believed this could be because of the hormonal changes that happen during breastfeeding. These hormones delay menstruation, which in turn reduces exposure to oestrogen. Oestrogen is known to promote breast cancer cell growth in some types of breast cancer.

It's also believed breast feeding may affect breast cells to make them less prone to changes that can lead to cancer.

Limiting hormone replacement therapy (HRT) after menopause

Hormone replacement therapy slightly increases the risk of breast cancer and ovarian cancer.¹⁰

For most people, the benefits of HRT outweigh the risks. Speak to your GP about HRT so you can make an informed choice about what's right for you.

Resources

The Breast Cancer Network Australia offers information and support for those living with breast cancer or those caring for someone with breast cancer.

Cancer Council has information and support available online.

At Bupa, trust is everything

Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.

This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.

¹Cancer Council. (2022). Types of Cancer. Cancer Council.

²Kitahara, C. M., Flint, A. J., Berrington de Gonzalez, A., et al. (2014). Association between class III obesity (BMI of 40-59 kg/m2) and mortality: a pooled analysis of 20 prospective studies. PLOS Medicine, 11(7), e1001673.

³National Breast and Ovarian Cancer Centre. (2009). Breast cancer risk factors: A review of the evidence. Cancer Australia.

⁴Breast Cancer Now. (2025). The Generations Study. Breast Cancer Now.

⁵Freudenheim, J. L. (2020). Alcohol's Effects on Breast Cancer in Women. Alcohol Research: Current Reviews, 40(2), 11.

⁶LoConte, N. K., Brewster, A. M., Kaur, J. S., et al. (2017). Alcohol and Cancer: A Statement of the American Society of Clinical Oncology. Journal of Clinical Oncology, 36(1), 83-93.

⁷Catsburg, C., Miller, A. B., Rohan, T. E. (2015). Active cigarette smoking and risk of breast cancer. International Journal of Cancer, 136(9), 2,204-2,209.

⁸IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. (2012). Personal habits and indoor combustions. International Agency for Research on Cancer.

⁹Stordal, B. (2022). Breastfeeding reduces the risk of breast cancer: A call for action in high‐income countries with low rates of breastfeeding. Cancer Medicine, 12(4), 4,616-4,625.

¹⁰Beral, V., Peto, R., Pirie, K., et al. (2019). Type and timing of menopausal hormone therapy and breast cancer risk: individual participant meta-analysis of the worldwide epidemiological evidence. The Lancet, 394(10,204),1159-1168.