4 healthy habits to help lower your risk of breast cancer, according to an oncologist

• An experienced oncologist was shocked to be diagnosed with breast cancer with no symptoms.
• She said the experience made her rethink her priorities to focus on healthy habits and self-care.
• To reduce cancer risk, she recommends cutting back on processed food and managing daily stress.

Dr. Sue Hwang knows better than anyone that cancer doesn't care who you are or what you do for a living.

When Hwang was 46, she was diagnosed with breast cancer with no symptoms. As an oncologist, she had been treating patients with the same cancer for more than a decade, and couldn't help but wonder why it happened to her, even with all her experience as a doctor.

"When you do this job long enough, you understand that breast cancer is nondiscriminatory," Hwang told Business Insider. "I spent a lot of time thinking, why me? If I knew why I got cancer, then I would know how to prevent it from coming back."

Now 48, Hwang wrote a memoir about her experience titled "From Both Sides of the Curtain: Lessons and Reflections from an Oncologist's Breast Cancer Journey," published January 20.

With cancer cases on the rise among people under 40, Hwang said the onslaught of info on emerging risks can be terrifying.

"There's so much stuff in the news right now that this causes cancer, that causes cancer, be careful of plastics, everything," Hwang said.

To avoid panicking about cancer risk factors outside of your control, she recommends consistent habits like eating well, exercising often, and reducing stress as evidence-based ways to help prevent cancer.

"Lifestyle modification is really critical to trying to turn this boat around in terms of the rise in cancer in younger people," Hwang said. "It's not one thing that's going to cause cancer, it's a combination of multiple different things."

Cut back on processed foods

Preventing cancer starts with what you eat, and focusing on nutrients instead of just calories can help you make healthier choices, according to Hwang.

"In the US, we have not necessarily been taught how to eat well," she said. "We focus on being thin, not healthy."

Hwang is all about whole foods, particularly fruits and veggies. Whole, plant-based foods are rich in polyphenols, compounds that help ward off the cellular damage that contributes to cancer risk.

She tries to avoid ultra-processed foods with added sugar, salt, and oils. These make up more than half the average American's diet, and have been linked to increased risk of cancer and heart disease.

If you're not sure where to start with healthy eating, try swapping out processed food with one serving of whole, plant-based foods each day, doctors and dietitians recommend. Consider swapping a bag of chips at lunch with a handful of almonds, or your morning blueberry muffin with a fruit-topped overnight oats.

Exercise at least 30 minutes a day

You may have heard that sitting is the new smoking — that's because being sedentary is linked to a significantly higher risk of developing cancer over time.

"It's got to be a priority for people to get out and move," Hwang said.

As a working doctor and single mom of three, she knows it can be hard to find time for the gym on a busy schedule, so the key is being proactive about exercise. Before her diagnosis, she said exercising once a week felt like a victory, but now it's a nonnegotiable every day.

"You have to really go in with a game plan," Hwang said. "If you create a plan that's going to maximize those 30 minutes, then all you need is 30 minutes."

Working out in the gym counts, but so does taking a walk on your lunch break or playing in the park with your kids.

If you're new to exercise, especially strength training, Hwang said it's worth hiring a personal trainer for a few sessions to understand what works.

"I'm not saying you need a trainer for the rest of your life, but get a trainer right now, get a plan for how you should be exercising, and then after two or three sessions with the trainer, do it at home," she said.

Manage your stress

Day-to-day anxiety and pressure from work or life challenges can also contribute to cancer risk, according to Hwang.

"Stress is a huge contributing factor. We are a production-based society where we've got to be working," she said.

Research suggests that stress is linked to a higher risk of developing cancer, and stress can also lead to unhealthy coping habits like drinking alcohol or eating junk food.

It can be a challenge to worry less, especially if you're worried about worrying. To stop the cycle, take a step back and reflect on your priorities.

"The diagnosis has actually made me work less, focus more on my family, and prioritize myself above other things," Hwang said.

Then, try simple habits like breathing exercises, journaling, or gentle movement like yoga to relax, other doctors recommend.

For Hwang, a major source of stress is reading too much about cancer risk, so she minimizes time on social media and looking at the news.

"From a mental perspective, it's very overwhelming," Hwang said.

Doom-scrolling won't change your risk of cancer, but can make a big difference in your peace of mind, so put your phone down to give your brain a break.

Know your family history and get screened

Routine screening is the first line of defense against cancer, since many types of cancer are very treatable when caught early.

Stay informed on the latest screening guidelines for various types of cancer, particularly if you have a family history. Certain genes passed down from your parents can make you more susceptible to certain cancers, which may mean you're eligible for screening earlier or more often.

You may not be able to change your genetics, but having a plan and staying up to date on health screenings can help you feel more in control of your health.

"When you focus on lifestyle recommendations, it gives patients really tangible things that they can do to protect themselves," Hwang said.