Breast cancer is the most common cancer among Singaporean women, with over 2,000 diagnoses a year, and counting. And while there’s no magic bullet (despite what wellness influencers with unpronounceable supplements might tell you), science does have a few solid suggestions on how to actually reduce your risk.
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Enter 365 Cancer Prevention Society (365CPS), a non-profit founded by former FM97.2 DJ Billy Wang (yes, really) that’s dedicated to making cancer prevention more than just a scary statistic through proper education. Here, they've outlined six practical way that could make a difference.
Eat like you love yourself
Not in a one-more-slice-won’t-hurt sort of way, but perhaps in a maybe-let’s-not-live-off-mala-and-bubble-tea way. Research shows that a diet rich in fruit, vegetables, and lean proteins—think fish, chicken, tofu, or beans—can help lower the risk of breast cancer, thanks to their fibre, antioxidants, and phytonutrients. Fibre helps regulate oestrogen levels, while antioxidants combat inflammation and oxidative stress—two factors often linked to cancer development.
And those omega-3 fatty acids from oily fish? They’ve been shown to have anti-tumour forming effects. Basically, it’s not about fear-mongering every meal because it’s about giving your cells a fighting chance.
A diet low in refined carbs, sugar bombs, and deep-fried joy can also help prevent insulin resistance, which is another sneaky driver of breast cancer risk. Basically, you don’t need to quit cake, just don’t make it a personality trait.
Keep an eye on the scale
This one’s a tough truth, but obesity—particularly after menopause—can increase your risk. A healthy BMI falls between 18.5 and 22.9 kg/m². It’s more of a guideline than a strict rule, but the key takeaway? A bit of weight management—whether that’s taking your meetings on a walk, embracing your inner Pilates princess, or batch cooking for the work week on a Sunday—could save you a great deal of stress down the line. The goal isn’t perfection; it’s simply to tip the odds in your favour.
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Move like your health depends on it—because it does
Exercise helps lower your overall cancer risk—and no, you don’t need to become a marathon runner overnight. A 30-minute walk each day, or anything that gets you to break a light sweat (dance class? Pilates? Aggressively power-walking to work?) is a solid place to start.
Be careful with hormone therapy
Hormone replacement therapy (HRT) might be a game-changer for menopause, but it also increases breast cancer risk. If you need it, go for the lowest effective dose, for the shortest time possible. Same rule applies to hormonal creams and gels—they’re not as harmless as they sound.
Maybe cut back on the happy hour rounds
We hate to be the bearers of bad news, but alcohol is a known risk factor for breast cancer. When your body breaks down alcohol, it produces a compound called acetaldehyde, which is carcinogenic (cancer-causing). Alcohol also raises oestrogen levels—and since oestrogen fuels many breast cancers, that’s not exactly ideal. On top of that, alcohol interferes with your cells’ ability to repair DNA damage, which is essentially like opening the door and inviting cancer in for a cuppa and a chat.
The more you drink, the higher the risk—and no, there’s no magical loophole where red wine cancels this out (sorry, resveratrol fans). The recommended limit? No more than one drink a day, because moderation matters—and let’s not forget, mocktails are a thing.
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Get screened like it’s an annual tradition
If you’re over 40, a mammogram isn’t optional. If you’re at higher risk, your doctor may recommend more frequent screenings. Either way, early detection leads to better outcomes — and it’s always better to know than to guess.
From now until 31 March 2025, #My1stMammo is offering free breast cancer screenings through 365 Cancer Prevention Society and Icon Cancer Centre. And if you’re in a position to help someone else? Donations are open via Giving.sg, because access to life-saving screenings should not be a privilege.