Every October, the world turns pink. Ribbons, charity runs, heartfelt campaigns, all serve as reminders that breast cancer is one of the most pressing health challenges of our time. But behind the symbolism lies an urgent truth: knowledge and proactive care save lives.
Awareness cannot be confined to a single month. Breast cancer risk doesn’t take a break in November. It’s year-round. And the more we understand how far we’ve come, and what still puts women at risk today, the more powerful we become in preventing and catching it early.
The starting point
Breast cancer occurs when abnormal cells in the breast grow uncontrollably, forming a tumour. It is the most common cancer in the UK, with approximately 55,200 new cases each year, that’s an average of 150 people diagnosed daily. Globally, it accounts for around 1 in 3 of all female cancer cases.
The stark reality: 1 in 7 women in the UK will face this diagnosis in their lifetime. Understanding this disease is not just medical trivia, it’s the foundation of prevention and survival.
How far have we come?
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Early detection: Decades ago, breast cancer was often diagnosed at late stages. Today, widespread mammogram screening has transformed survival rates. In the UK, survival has doubled since the 1970s, with 76% of women now surviving 10 years or more.
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Treatment advances: Surgery is less invasive, radiotherapy more targeted, and new drug therapies (such as hormone blockers and immunotherapies) continue to improve outcomes.
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Conversation shift: Once whispered about, breast cancer is now openly discussed. Campaigns have broken stigma and encouraged women to self-check, a cultural shift with real clinical impact.
But progress is uneven. Screening still misses younger women, diagnosis delays persist, and mortality remains stubbornly high for women in low-income regions and marginalised communities. The pink ribbon cannot hide the gaps.
Spotting the symptoms
Early detection remains our strongest weapon. Know the signs and trust your instincts:
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A new lump or thickening in the breast or armpit
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Changes in breast size, shape, or feel
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Skin changes (puckering, dimpling, redness, rash)
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Nipple changes, discharge, inversion, or sudden shift in position
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Persistent pain or discomfort
Healthy breasts come in all shapes and sizes. What matters is knowing what’s normal for you, so you can recognise when something changes.
The NHS 5-Point Plan
The NHS Breast Screening Programme distills it down simply:
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Know what’s normal for you
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Regularly look and feel your breasts
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Know the warning changes
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See a GP promptly if you notice change
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Attend screening (ages 50-70)
Check your breasts in the shower with soapy hands, and again in front of a mirror with your arms at different angles. It’s quick, free, and lifesaving.
Top 10 risk factors you can’t ignore
While genetics and age play a role, up to 30–40% of breast cancers are linked to modifiable risk factors. Here’s the top 10, with a spotlight on modern hazards:
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Family History & Genetics: BRCA1/BRCA2 mutations increase lifetime risk up to 70%.
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Age: Risk increases with age, especially post-menopause.
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Obesity: Excess weight raises circulating oestrogen and insulin, fuelling tumour growth.
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Alcohol Consumption: Even moderate drinking raises risk.
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Smoking: Carcinogens in cigarettes damage DNA and hormones.
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Hormone Replacement Therapy (HRT): Long-term synthetic oestrogen/progestogen use increases risk.
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Endocrine-Disrupting Chemicals (EDCs): Found in plastics (BPA, phthalates), parabens in cosmetics, SLS in shampoos, pesticides, and synthetic fragrances. These mimic or interfere with hormones.
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Radiation Exposure: High doses (e.g., medical treatments) increase risk.
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Poor Metabolic Health:Insulin resistance and high blood sugar levels correlate with worse outcomes and increased risk.
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Sedentary Lifestyle: Inactivity raises inflammation and disrupts hormone balance.
What still drives risk?
Some risk factors are outside our control: genetics, age, family history. But research shows up to 30 - 40% of breast cancer cases could be prevented by reducing modifiable risks. That’s nearly 20,000 women in the UK every year.
So where do we focus?
Here’s a deeper look at the top 10 - what the evidence says, and what you can actually do today.
1. Maintain a Healthy Weight
Fat tissue isn’t just storage, it’s hormonally active. After menopause especially, fat cells produce oestrogen. Higher circulating oestrogen can stimulate the growth of hormone-receptor-positive breast cancers. Obesity is also linked to chronic inflammation and insulin resistance, both risk amplifiers.
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Prioritise whole foods: vegetables, fruit, lean protein, legumes, nuts.
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Reduce ultra-processed foods high in sugar, additives, and refined carbs.
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Use waistline as a guide: abdominal fat is more metabolically active and harmful.
2. Stay Physically Active
Exercise reduces circulating oestrogen, improves insulin sensitivity, and lowers inflammation. Regular activity can lower breast cancer risk by up to 20–25%.
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Target 150 minutes/week moderate activity (brisk walking, cycling) or 75 minutes vigorous (running, HIIT).
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Add strength training twice a week.
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Move after meals: a 10–15 min walk blunts insulin spikes.
3. Limit Alcohol
Alcohol breaks down into acetaldehyde, a toxic chemical that damages DNA. It also raises oestrogen levels. Even “light drinking” increases risk: women who drink 3 units per week have a 15% higher risk than non-drinkers.
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Set alcohol-free days every week.
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Replace with alternatives: kombucha, sparkling water with herbs, or mocktails.
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If you drink, keep it minimal and occasional.
4. Quit Smoking
Smoking introduces at least 70 known carcinogens into the body. While strongly tied to lung cancer, it also increases breast cancer risk, particularly in younger women and long-term smokers.
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Seek structured support, quit lines, nicotine replacement, or digital apps.
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Replace the ritual: many miss the pause more than nicotine. Herbal adaptogenic teas such as The Calming Herbata, deep breaths outdoors, or stretching can mimic the reset.
5. Be Cautious with Hormone Replacement Therapy (HRT)
Long-term combined HRT (oestrogen + progestogen) increases breast cancer risk. Risk declines after stopping, but duration and type matter.
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Use HRT only when necessary, at the lowest effective dose.
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Reassess regularly with your doctor.
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Explore alternatives: lifestyle, nutrition, and phytoestrogen sources (e.g. flaxseed, red clover - present in the Gentle Period blend) may support symptoms.
6. Reduce Exposure to Endocrine-Disrupting Chemicals (EDCs)
EDCs mimic or interfere with natural hormones. Found in plastics (BPA, phthalates), cosmetics (parabens, SLS, synthetic fragrance), pesticides, and cleaning products, these chemicals can fuel hormone-driven cancers.
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Kitchen: Switch from plastic to glass or stainless steel. Never microwave plastic.
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Cosmetics: Choose paraben-free, phthalate-free, SLS-free skincare and haircare.
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Cleaning: Use vinegar, baking soda, or eco-certified cleaners.
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Fragrance: Choose natural or fragrance-free products.
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Water: Invest in a filter if local reports show pesticide or chemical residues.
7. Protect Metabolic Health
High insulin levels create a tumour-friendly environment. Insulin acts as a growth factor, signalling cells (including tumour cells) to proliferate.
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Eat balanced meals with protein, fibre, and healthy fats.
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Reduce refined carbs and added sugars.
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Get regular blood tests for glucose, HbA1c, and lipids (especially after 40).
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Move after meals, even lightly.
8. Optimise Nutrition and Gut Health
Diet shapes hormonal balance. Fibre binds excess oestrogen in the gut, antioxidants reduce DNA damage, and gut microbiota help regulate hormone metabolism.
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Fibre: Aim for 30g/day (lentils, beans, veg, chia).
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Antioxidants: Load up on berries, cruciferous veg (broccoli, kale, cabbage).
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Healthy fats: Omega-3s from fish, flax, walnuts.
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Fermented foods: Yogurt, kefir, sauerkraut for gut health.
9. Manage Stress & Prioritise Sleep
Chronic stress elevates cortisol, which disrupts immune function and fuels inflammation. Poor sleep reduces melatonin, a hormone protective against tumour growth.
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Build daily stress rituals: breathwork, journaling, meditation, time in nature.
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Herbal allies: chamomile, lemon balm, passionflower teas to calm the nervous system.
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Aim for 7–9 hours of sleep with consistent routines.
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Reduce evening screen use to protect melatonin release.
10. Know Your Breasts & Use Screening Wisely
Early detection remains the strongest predictor of survival. Self-exams and screening catch tumours before they spread.
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Self-check monthly, ideally at the same point in your cycle.
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Attend mammograms if aged 50–70; ask about earlier screening if at higher risk.
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Consider genetic testing (BRCA, PALB2) if family history is strong.
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Report any changes immediately, do not wait.
Where we go from here
We’ve made progress. Survival rates are higher, conversations are louder, and treatments are smarter. But the truth is sobering: breast cancer remains the leading cancer in women worldwide.
The future of breast cancer prevention isn’t just in the lab. It’s in our homes, our workplaces, and the products we choose to put on our skin, in our bodies, and in our environments.
Awareness is not enough. Action is everything.
So let’s turn every pink ribbon into more than a symbol. Let’s make it a daily commitment: to reduce risks where we can, to fight for systemic change, and to remind women everywhere - your health deserves more than a month of attention.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life, the SABI aims to change the narrative around our hormones from one of taboo, embarrassment and loneliness, to awareness and even pride. Much more than a wellness brand, SABI offers a carefully crafted line of products to carry you through your hormonal journey; a set of rituals, supportive tools, and ancient herbal remedies that have been tested time and again by women and now, backed by medicine. SABI is a blend of science and nature conceived by women who have experienced the joys and deep implications of bringing a child into the world, the pains of a heavy and difficult period, miscarriage and difficulty conceiving
Here is an invitation to get to know your body and its cycles better and to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can always support and balance your hormone levels. Look for the right sources of information, know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
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