As the calendar turns over to October it reminds me of Breast Cancer Awareness Month and cooler weather! It is very likely that you or someone you know has been affected by breast cancer. According to the Center for Disease Control and Prevention (CDC), in the United States breast cancer is the second most common cancer in women after skin cancer. Cancer is also one of the leading causes of death in the United States, ranking second only after heart disease. One in every four deaths is due to cancer. While there are a lot of risks for cancer that are outside of our control, such as our genetics, gender and age, there are many lifestyle choices we can make to reduce risk.

First, achieve and maintain a healthy weight. I know! Easier said than done. 

This is especially important as we get older. Two other choices that can help lower risk for breast cancer, as well as achieve a healthy weight, is to eat a diet rich in whole foods such as fruits, vegetables and whole grains, and get plenty of exercise. Avoiding alcohol or consuming one drink or feweer per day will also lower your risk of breast cancer. 

Sometimes making healthy choices can seem overwhelming, especially when life gets stressful. Start small and build on what you are able to accomplish. Perhaps just pick one thing you would like to change and work on that for a few weeks or months.

While breast cancer risk increases as we age and those over age 50 are at increased risk, there are some things that younger women can do in addition to healthy lifestyle choices listed above. Having children and breastfeeding can help protect yourself from breast cancer. When women are pregnant and breastfeeding their hormone levels are different which can reduce risk of breast cancer later on in life. 

There is a dose response effect as well, the longer you breastfeed, the lower your risk of breast cancer. This may be a real motivation for some women to breastfeed their children or maybe the motivation to keep going when the baby wakes up again in the middle of the night. Remembering that there are benefits for you mom, may help you stay strong and not give up. 

Here at the Cottonwood Extension District we want to give you the education and tools to help you lead a better, healthier life. We have resources and tools to share with you. We are your partner to a healthier lifestyle. 

Monique Koerner is the family and community wellness agent with K-State Research and Extension – Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.