Three hundred minutes of exercise per week is a good target. Examples of exercise you can do are brisk walking, tennis balling, swimming, cycling, dancing, or raking leaves — and do it to the point that your heart rate hastens, and you can talk but not sing. Exercise for 30 minutes four days a week, and on the other three days, exercise for an hour.
One way physical activity may protect against breast cancer is by reducing body fat, which is itself a risk factor for breast cancer — and body fat tends to creep up after menopause.
To lose weight, you need to either reduce caloric intake or burn more calories. A 2015 study in Breast Cancer Research divided previously inactive, overweight, postmenopausal women into diet, exercise, and control (no intervention) groups. Women in both the diet and exercise groups lost weight, and not surprisingly, exercising resulted in the maintenance of lean mass (muscle and organs) and improved fitness. It also produced greater fat loss and led to a more significant reduction in sex hormones associated with breast cancer.
4. Avoid Drinking of Alcohol :
This is tightly linked with breast cancer, and the more you drink, the greater your risk. People who drink excess Alcohol face a 28 percent greater risk of breast cancer, and there is no threshold — that is, even a little alcohol increases your risk.
5. Avoid Birth Control Pills, Particularly if you are above 35years old.
The younger a woman is, the lower the risks of getting breast cancer.
While women are taking birth control pills, they have a slightly increased risk of breast cancer. This risk goes away quickly, though, after stopping the pill. The risk of stroke and heart attack is also increased while on the pill – particularly if a woman smokes. However, long-term use can also have important benefits, like lowering the risk of ovarian cancer, colon cancer and uterine cancer and so on, so there’s also a lot in its favor. If you’re very concerned about breast cancer, avoiding birth control pills is one option to lower risk.