9 Habits Breast Cancer Experts Want You to Know

See what those in the know - from oncologists and breast surgeons to Pilates instructors and survivors - are doing to reduce their risk of this deadly disease.

- A.J. Hanley

Ask any group of women about the health problem they fear most, and you’re likely to hear a chorus of “breast cancer!” And who can blame us for pinpointing a disease that will claim more than 40,000 deaths this year alone? If that weren’t enough, there’s that oft-repeated stat—one in eight women will develop breast cancer in her lifetime— to keep us feeling uneasy about the future.

But as scary as these numbers sound, there’s actually a lot of good news about breast cancer these days. Mortality rates have been decreasing steadily since 1990, thanks to improved detection and treatment options, and increased awareness about the disease. If caught early, the five-year survival rate is more than 95 percent. Plus, mounting research shows there are many things you can do to tip the odds in your favor. “You can’t change your age or genetics [two of the major risk factors], but you can control certain lifestyle factors, such as exercise and what you eat and drink,” says Stephanie Bernik, MD, chief of surgical oncology at Lenox Hill Hospital in NYC. There’s no downside, she adds, since these behaviors will benefit your overall wellbeing as well.

We went to those on the front lines—from cancer specialists like Dr. Bernik to Pilates pros who have firsthand knowledge of the disease. Their tips will help boost your chances of maintaining your breast health.

1. Watch your Weight

Carrying extra pounds around does more than force you out of your skinny jeans—it triggers estrogen production. “High circulating levels of the estrogen hormone can increase the risk of diagnosis and recurrence of breast cancer,” says Doreen Puglisi, MS, an exercise physiologist and founder of the Pink Ribbon Program, an exercise-based therapy plan aimed at survivors.