These 10 tips can effectively reduce breast cancer risk

• Balanced diet to reduce risk

A diet high in fruits, vegetables and whole grains can lower the risk of breast cancer. Avoid highly processed foods and reduce intake of saturated fats. Tomato-based dishes are particularly recommended, as the lycopene in tomatoes may have a protective effect against cancer.

• Regular physical activity

Exercise lowers estrogen levels in the blood and can therefore reduce the risk of breast cancer. Even after a diagnosis, physical activity supports recovery. Try to be moderately active for at least 30 minutes each day.

• Monthly self-examination from age 25

Perform a monthly self-examination from the age of 25. This helps you notice early changes and respond promptly if you find anything unusual.

• Choose the right time

Ideally examine your breasts between days 6 and 12 of your cycle, when the tissue is less swollen and less tender. After the menopause, pick a fixed day each month, for example the first.

• Do the self-check in front of a mirror

Inspect your breasts in front of a mirror in different arm positions (hands on hips, arms raised overhead, leaning forward) and look for changes in shape, size or skin appearance.

• Palpate the breast in different positions

Feel your breasts both standing and lying down to cover all tissue. When lying down the tissue spreads out more, which can make lumps easier to feel.

• Use gentle, circular motions

Use your fingertips and feel all areas with gentle, circular motions from the outside towards the nipple. This helps you thoroughly detect any changes.

• Vary the pressure

Vary the pressure when feeling the breast to examine both the superficial and deeper tissue layers. Watch for hardening, lumps or irregular structures.

• Check the nipple and areola

Gently press the nipple to see if any fluid or blood is discharged. This can indicate changes that should be evaluated by a doctor.

• Treat changes seriously and seek medical advice

If you notice a lump, skin changes, an inverted nipple or unusual discharge, see a doctor promptly. Acting early significantly improves the chances of successful treatment.