As many of you know, health has been top of mind for me lately. You may recall that I had cancer genetics testing several years ago and found that I was at a higher risk for breast cancer. Even though I was aware of the increased risk, nothing truly prepared me for the last few months. I’ve been undergoing extra imaging, a breast biopsy, and now seeking multiple opinions regarding a rare lesion that has developed in my breast. The lesion is most likely not cancer, but it’s still a tough decision: do I watch it closely with alternating mammograms and MRIs every six months, or do I consider surgical removal?
Along with these options, I was also presented with two other options to reduce my risk—taking medication for 5 years or opting for a preventative mastectomy. These are significant choices. I am not sure what to do and plan on getting another opinion. I’m trying to stay positive and make informed decisions with my health in mind.
While I’ve been navigating this tough journey, I wanted to take a moment to share 5 lifestyle tips I’ve learned that might help reduce the chances of developing breast cancer. These are habits I’ve personally embraced, and I hope they help guide you as well. I’m all about being proactive and sharing the wisdom I’ve picked up along the way. I also want to take a moment to highlight Ritfit, a brand that’s been supportive of my health goals and helps women (and men!) stay active with convenient, affordable, and easy-to-use strength training equipment. They are dedicated to helping women to improve breast health. They also have an entire Ritfit Pink Series as supporting breast health is one of their priorities! They’ve made a huge difference in my fitness routine, and I’m excited to share how.
1. Prioritize Strength Training
I’ve always believed in the power of strength training for overall health, but lately, it’s become even more important. I have a gym membership, but it takes time to drive to and from the gym, which can be tough on busy days. That’s where Ritfit equipment comes in. Having their gear in my home makes it so much easier to dedicate just 10 to 30 minutes a day to strength training—whether that’s a quick session when I wake up in the morning, between meetings, or after the kids are in bed. It’s realistic for me to fit it into my routine now that I have the equipment at home.
In fact, a few months ago, I set up a Ritfit Multi-functional Smith Machine for my son, and it's been amazing! He loves it, and it’s been great to have a space at home where he can work out whenever he wants. He uses it almost daily and often has friends over. My son has basically been my personal trainer as I have been using it too! If you’re interested in how I set it up, check out my full post on how to set up a home gym for your teen here.
More recently, we added the Ritfit PLC01 Leg Extension Machine to our home gym. What I love about Ritfit is how they’ve thought through the entire user experience. They ship all the parts to your front door, and the equipment is super easy to assemble. I’m honestly not sure how their team made everything so affordable, but they nailed it when it comes to user-friendliness. For example, their PLC01 Leg Extension Machine has been a game-changer for my leg workouts. It’s incredibly easy to set up, and it’s become a staple in my routine. Having that option at home allows me to keep my strength training goals on track, even when I can’t get to the gym.
More recently, we added the Ritfit PLC01 Leg Extension Machine to our home gym. What I love about Ritfit is how they’ve thought through the entire user experience. They ship all the parts to your front door, and the equipment is super easy to assemble. I’m honestly not sure how their team made everything so affordable, but they nailed it when it comes to user-friendliness. For example, their PLC01 Leg Extension Machine has been a game-changer for my leg workouts. It’s incredibly easy to set up, and it’s become a staple in my routine. Having that option at home allows me to keep my strength training goals on track, even when I can’t get to the gym.
Personally, I was not as serious about strength training as I should have been until my recent breast cancer scare. This machine allows me to start small and easily increase weight over time. This machine has a really nice and user-friendly design. It's easy to shift your position to do leg extensions or leg curls.
Ritfit also sells plates in a variety weights. I love that the plates from the Ritfit Pink Series!
In summary, weight training is a great preventative measure for reducing some breast cancer risk. On top of this, it's nice to look and feel fit! This is equipment for the entire family to use. If you have teens like my son, you'll also find that it results in teens bonding with their friends in a healthy way as they strength train together!
2. Stay Active, but Listen to Your Body
Physical activity is one of the most important things you can do for your health. Regular exercise, including walking, strength training, and even stretching, can help maintain a healthy weight and balance your hormones, both of which play a significant role in breast cancer risk. For me, though, staying active doesn’t mean pushing my body too hard, especially when dealing with a biopsy.
After my biopsy, I was advised not to lift anything over 10 pounds. At first, I thought I was fine and continued my usual routine, but I didn’t rest enough. By days 2 to 4 post-procedure, the pain peaked. It was a lesson in listening to my body and following medical advice for proper recovery. Now that a week has passed and with my doctor's approval, I’m allowed to do leg exercises.
Physical activity is one of the most important things you can do for your health. Regular exercise, including walking, strength training, and even stretching, can help maintain a healthy weight and balance your hormones, both of which play a significant role in breast cancer risk. For me, though, staying active doesn’t mean pushing my body too hard, especially when dealing with a biopsy.
After my biopsy, I was advised not to lift anything over 10 pounds. At first, I thought I was fine and continued my usual routine, but I didn’t rest enough. By days 2 to 4 post-procedure, the pain peaked. It was a lesson in listening to my body and following medical advice for proper recovery. Now that a week has passed and with my doctor's approval, I’m allowed to do leg exercises.
Make sure to follow your doctor’s advice for recovery, and don’t rush the process.
In terms of listening to your body, also share anything odd with your doctor. For instance, around my monthly cycle, my breasts were often swollen and tender. I was told to cut caffeine out of my diet a few years ago. I did and think that it may have helped a bit. More so, I had a toxic person in my life who was causing me extreme stress. After I minimized contact with them, my symptoms significantly lessened! I don't know for sure, but it seems that my body was keeping score on the stress. It's important to pay attention to changes like this in your body and to communicate with your doctor.
3. Maintain a Healthy Diet
Eating a nutritious diet is vital to your overall health, and it can help reduce the risk of breast cancer. Studies show that certain dietary habits—like limiting processed foods, eating plenty of fruits and vegetables, and choosing healthy fats—can lower your risk. For me, this means prioritizing whole foods, lean proteins, and fiber-rich vegetables while minimizing sugar and refined carbs.
I’ve also become more conscious of the foods I choose that are rich in antioxidants, as they may help prevent the cellular damage that can lead to cancer. It’s about fueling my body with the nutrients it needs to thrive.
4. Limit Alcohol Consumption
I’ve always been cautious about my alcohol intake, knowing that studies have shown a link between alcohol consumption and an increased risk of breast cancer. While the occasional glass of wine or cocktail is fine, I’ve made a conscious effort to keep my drinking to a minimum. Moderation is key here, and limiting alcohol can certainly be a small but significant step in reducing my overall risk.
I’ve always been cautious about my alcohol intake, knowing that studies have shown a link between alcohol consumption and an increased risk of breast cancer. While the occasional glass of wine or cocktail is fine, I’ve made a conscious effort to keep my drinking to a minimum. Moderation is key here, and limiting alcohol can certainly be a small but significant step in reducing my overall risk.
5. Reduce Stress and Prioritize Mental Health
This one is often overlooked, but mental health is so important in reducing cancer risk. Chronic stress can weaken the immune system and contribute to a range of health problems, including cancer. I’ve made it a point to incorporate stress management into my daily life, whether that’s through prayer, mindfulness, or just taking a few minutes each day to sit in silence and breathe deeply. It may even mean cutting toxic people or stressful situations out of your life. Stress is terrible on our bodies!
For me, I also find that focusing on prayer, positivity, and gratitude has been key in maintaining mental balance, especially during stressful times. It’s a reminder that taking care of your emotional and mental well-being is just as important as taking care of your physical health.
Final Thoughts
These are just a few of the lifestyle changes that I’ve personally implemented in my journey to reduce the risk of breast cancer. While my situation is unique, and I know that every woman’s experience is different, I truly believe that these small habits can make a significant difference in your overall health.
As I mentioned earlier, I’ve been navigating a complicated medical situation with a rare breast lesion, and while the lesion is most likely not cancer, it's a tough decision to make whether to watch it closely or consider other preventative approaches such as surgery or medication. I'm still considering my options.
I’m so grateful for the support from Ritfit, which has helped me stay committed to my health and fitness goals, even when life gets busy. If you’re looking to strengthen your body at home, I highly recommend checking out their equipment—it’s truly a game-changer for me!
Remember, everyone’s journey is different, but I hope these tips can serve as a starting point in taking control of your breast health. As always, make sure to talk to your doctor before making any big lifestyle changes, and take it one step at a time.
Learn More
Healthline has a helpful article about different types of Breast Lesions.
The Mayo Clinic has a nice article about Breast Cancer Prevention.
Visit the Ritfit Pink Series
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