Breast Cancer Awareness Month is personal for me.

I lost my cousin to breast cancer when she was just 32 years old. She was a mom to two little girls, and losing her at such a young age forever changed the way I viewed cancer, health, and prevention.

Her death was one of the experiences that ultimately launched me into a career in cancer research. Years later, I stepped away from research to raise my own three daughters, but my interest in health, nutrition, and disease prevention never left me.

Today, as a woman and a mom of three young women, breast health and cancer prevention remain especially close to my heart.

We have come an incredibly long way in the treatment of breast cancer, and I am deeply grateful for the advances in science, medicine, and research, as well as for the women and men who have faced this disease and helped move us forward.

But there is still much we can do to support our health.

About 1 in 8 women will be diagnosed with breast cancer during her lifetime. Chances are, most of us know someone whose life has been touched by this disease.

While there are many risk factors we cannot control, there are also lifestyle choices we can make every day that support overall health and may help reduce the risk of certain cancers.

Here are three places to start.

1. Get Moving

Regular physical activity is one of the simplest, and most powerful, things we can do for our health.

Being active can help us maintain a healthy weight, and maintaining a healthy weight is associated with a lower risk of several types of cancer, including breast cancer.

The general recommendation for adults is at least 150 minutes of moderate-intensity physical activity each week.

And here’s the good news: exercise doesn’t have to mean spending an hour pumping iron at the gym.

Walking counts.

So does swimming, cycling, dancing, pickleball, golf, yoga, Pilates, or barre. Find something you actually enjoy, because you’re much more likely to keep doing it.

Think of movement as something you get to do rather than something you have to do.

Even better, look for opportunities to move throughout your day. Take a walk during a phone call. Park a little farther away. Take the stairs. Get outside for 10 minutes between meetings.

It all adds up.

2. Mind Your Thoughts

We spend a lot of time thinking about what we put into our bodies, but what about what we put into our minds?

I like to think about our thoughts the same way we think about a garden.

Weeds grow without much effort.

Negative thought patterns can be the same way. We can fall into habitual thinking, I’m not good enough. I should have done more. I can’t handle this. Something is always going wrong.

The first step isn’t to force yourself to think positively. It’s simply to notice the pattern.

Awareness gives you the opportunity to pause and choose a different response.

When you notice yourself getting caught in a negative thought loop, try a simple grounding strategy:

• Take several slow, intentional breaths.
• Change your environment—even stepping outside can help.
• Drink a glass of cold water.
• Use an affirmation that feels believable and supportive.
• Notice what you’re thinking without automatically believing every thought.

Our mental and physical health are deeply connected, and learning to manage stress is an important part of taking care of ourselves.

If you’d like to explore this area more deeply, I also recommend checking out Positive Intelligence at positiveintelligence.com.

3. Put More Plants on Your Plate

Food isn’t a magic bullet for preventing cancer, but our overall dietary pattern matters.

A diet rich in vegetables, fruits, whole grains, beans and other legumes, nuts, and seeds provides a wide variety of nutrients and naturally occurring plant compounds that support overall health.

One group I especially love is the cruciferous vegetables; think broccoli, cauliflower, cabbage, Brussels sprouts, and kale.

My advice?

Think CRUNCH!

Look for opportunities to add more color, texture, and variety to your meals.

And don’t forget about alcohol. Alcohol consumption is associated with an increased risk of several cancers, including breast cancer. Reducing your intake—or choosing not to drink at all—is another way to support your long-term health.

One of My Favorite Recipes: Curry Kale & Cherry Salad

This salad is a delicious way to bring more plant foods into your diet. It’s fast, easy, colorful, and seasonal and every time I bring it to a party or serve it at home, someone asks me for the recipe. It’s also incredibly easy to make in a larger quantity since kale usually comes in generous bunches at the grocery store. The combination of crunchy kale, sunflower seeds, sweet dried cherries, crisp apple, and a flavorful curry dressing makes this a salad that feels anything but boring.

Curry Kale & Cherry Salad

Salad

• 4 cups chopped kale
• ½ cup sunflower seeds
• ½ cup dried cherries
• 1 apple, chopped

Dressing

• ¼ cup olive oil
• ¼ cup white vinegar
• 1 tablespoon coconut sugar
• 3 teaspoons curry powder
• 1 teaspoon coconut aminos

Instructions

1. Whisk together all dressing ingredients and set aside.
2. Toss the kale, sunflower seeds, dried cherries, and chopped apple together in a large bowl.
3. Pour the dressing over the salad and toss well.
4. Let the salad sit for about 15 minutes before serving. This gives the dressing time to soften the kale and allows the flavors to come together.

Enjoy!

Prevention Is About Progress, Not Perfection

When we talk about cancer prevention, I think it’s important to remember that there are no guarantees.

Some people do everything “right” and still develop cancer. Genetics, age, family history, environmental exposures, and many other factors play a role in our risk.

That’s why prevention isn’t about living a perfect life.

It’s about asking:

What is one thing I can do today that supports my health?

Maybe it’s taking a 30-minute walk.

Maybe it’s noticing a negative thought pattern and taking a breath before reacting.

Maybe it’s adding kale, broccoli, or another colorful vegetable to dinner.

Maybe it’s reducing the amount of alcohol you drink.

Small choices, repeated consistently, can become powerful habits.

And alongside lifestyle choices, don’t forget the importance of knowing your personal risk, following recommended screening guidelines, and talking with your healthcare provider about what is appropriate for you.

For me, Breast Cancer Awareness Month is a reminder of why this work matters so much.

I think about my cousin and the two little girls who lost their mom far too soon. I think about my own three daughters. And I think about how fortunate we are to live in a time when science has given us more knowledge, better treatments, and more tools to protect and improve our health.

We can’t control everything.

But we can start with what we can control.

Move your body.
Mind your thoughts.
Nourish yourself well.

And then do it again tomorrow.