My Sister Died of Breast Cancer, and Here’s What Doctors Told Me to Change About My Lifestyle

Since October is Breast Cancer Awareness Month, I thought I’d share a personal story about my experience with the disease. I also want to share what I’ve learned from doctors over the years about how we can reduce the risk of developing cancer through small lifestyle changes.

I’ve had close experience with cancer, as I’ve seen three of my family members diagnosed with different types of it. My sister, for instance, had breast cancer, and my mother had bowel cancer. Sadly, neither survived. In both cases, doctors believed their lifestyle played a larger role in the development of the disease than their genetics did.

So, let me share with you what doctors and my own experience have taught me about cancer prevention.

1- Early Diagnosis is Key

One in eight women will face breast cancer at some point in their lives, and many of them are young. It’s the most common cancer in women and the second leading cause of death, after lung cancer. However, thanks to regular check-ups and better treatments, the risk of dying from breast cancer has dropped by almost 40% over the last 30 years.

Detecting cancer early is crucial for beating it. So, it’s essential to self-examine your breasts monthly and have regular mammograms and ultrasounds as advised by your doctor. Here’s how to perform a breast self-exam.
I know no one enjoys having their breasts squeezed during a mammogram, but it’s important. So, take a deep breath, think of something pleasant, and remember, it will be over before you know it!

2- Cut Down on Alcohol

Drinking too much alcohol is a big issue for women. And yes, this applies to you even if you’re in your twenties and think you’re invincible.
Dr Liz O’Riordan, a UK-based doctor, explains that one in ten breast cancer cases is linked to alcohol. When alcohol breaks down in your body, it creates a chemical called acetaldehyde, which can stop cells from repairing DNA damage. It also raises levels of oestrogen and insulin, causing breast cells to divide more often, increasing the risk of cancer.
Studies show that for every 10 grams of alcohol (roughly one drink) consumed daily, the risk of developing breast cancer increases by about 7-10%. If you’re having three or more drinks a day, your risk can jump by 30-50% compared to non-drinkers. And the risk adds up over time.
What can you do? It doesn’t matter what you drink or if you save it all for the weekend. If you want to cut down, try alternating alcoholic drinks with non-alcoholic ones or limit your drinking to three nights a week instead of five.

3- Breastfeeding is Magical

Breastfeeding has been proven to reduce the risk of breast cancer. For every 12 months a woman breastfeeds, her risk of developing breast cancer decreases by about 4.3%, and this adds up over time. The longer a woman breastfeeds throughout her life, the more her risk drops. It’s thought that breastfeeding lowers breast cancer risk by reducing exposure to hormones like oestrogen.
Nature knows best, and we were made to nurture our children. So, if you’re young, have children earlier and breastfeed them. It’s not just good for your baby—it’s good for you too.

4- The Sofa Can Be Deadly

Sitting for hours binge-watching Netflix instead of going for a walk? That could be killing you. A sedentary lifestyle is a risk you can absolutely control.
Regular physical activity is associated with a reduced risk of breast cancer. Studies suggest that women who engage in moderate to vigorous exercise for 3 to 5 hours a week can reduce their risk by 20-30%. Exercise helps balance hormones, maintain a healthy weight, and reduce inflammation—all of which contribute to lowering breast cancer risk.
Dr Liz O’Riordan, who herself survived breast cancer, recommends exercising for at least 30 minutes a day, five days a week. Ideally, split this between three days of aerobic exercise and two days of resistance training.

5- Breast Cancer and Weight

Excess weight, especially after menopause, significantly increases the risk of breast cancer. Women who are postmenopausal and obese have a 20-40% higher risk of developing breast cancer compared to those with a healthy weight. This is largely because fat tissue produces more oestrogen, which can fuel the growth of certain types of breast cancer.
Between 8 and 13% of breast cancer cases are linked to being overweight. So, if you can, avoid processed foods and focus on eating more fruits and vegetables. Cut back on red meat and simple carbs, reduce your sugar intake, and you’ll likely find you have more energy to embrace a healthier lifestyle.

6- Coping with Stress

The link between stress and breast cancer isn’t as clear as with other factors, but chronic stress can affect your immune system and hormone levels, and lead to unhealthy habits like smoking or overeating. Personally, I’ve found that managing stress has helped my overall health.
After my mother’s illness and passing, I reconnected with my Catholic faith and started praying the rosary every day. For me, it’s a form of meditation. Studies suggest that prayer and other spiritual practices can have a positive effect on both mental and physical health, helping to manage stress and even aiding recovery.
Here’s what the research says:

• Prayer can lower cortisol levels, the hormone associated with stress, which is particularly important in hospital settings where high stress can slow down recovery.
• It activates the brain’s reward system, promoting feelings of peace, hope, and well-being—all of which are essential during tough times.
• Reducing stress through prayer or meditation may indirectly boost your immune system.
• Regular prayer or meditation can improve neuroplasticity, meaning your brain can better adapt to new challenges.

Does all of this sound like a lot to take in? Don’t stress about it. Take your time and make changes at your own pace. Don’t feel like you have to do everything at once. Start by booking that mammogram this week. Then, take a moment to reflect on your spiritual well-being. Once you find more peace and hope, the rest of the lifestyle changes will come more naturally.
And since October is Breast Cancer Awareness Month, why not share this article with your friends? Thanks for reading!