Maria Katrina Paras

Breast Cancer Prevention Tips for Filipinas

Article (news)

<p>October is <strong>Breast Cancer Awareness Month</strong>—a time to pause, reflect, and act. In the Philippines, breast cancer remains a significant health challenge: it is the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9361315/" rel="noopener noreferrer" target="_blank">most common cancer among Filipino women.</a></p><p>Yet awareness often lags: <a href="https://phkule.org/article/1463/only-1-of-filipino-women-get-tested-for-breast-cancer-report-finds/" rel="noopener noreferrer" target="_blank">only 1% of women get screened regularly.</a></p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17613977843851.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner" spellcheck="false"></span></span></span></div><p>It’s that time of the year. Pinktober is all about breast cancer awareness.</p><p>Prevention isn’t about guarantees. But by making wise lifestyle choices, supporting screening access, and leaning into community, we can shift the odds in our favor. Here are <strong>10 practical tips</strong> tailored to our contexts, along with local resources and voices you can trust.</p><div><br/></div><div><br/></div><div><strong>1. Know your baseline &amp; family history.</strong></div><p>It starts with you. Sit down and take the time to map out your personal and family health history:</p><p>- Which cancers or illnesses have your close female relatives had (breast, ovarian, colorectal, etc.)</p><p>- At what ages</p><p>- Other risk factors (e.g., obesity, diabetes, hormonal therapy)</p><p>Share this with your physician. If you’re in Metro Manila or nearby, cancer institutes such as <a href="https://www.stlukes.com.ph/health-specialties-and-services/institutes-departments-centers-and-services/cancer-institute" rel="noopener noreferrer" target="_blank">St. Luke’s Cancer Institute </a>(Quezon City/BGC) offer <strong>genetic counseling and family risk assessment services. </strong>An oncologist or breast surgeon can help you interpret whether you are in a higher-risk group that might benefit from earlier or more frequent surveillance.</p><div><br/></div><div><strong>2. Breast self-examination (BSE) &amp; awareness (monthly habit)</strong></div><p>Though self-exam is not a substitute for mammography or clinical screening, in settings where access is limited, it’s a valuable first line of awareness. The <a href="https://www.iccp-portal.org/sites/default/files/plans/The-Philippine-Cancer-Control-Program.pdf" rel="noopener noreferrer" target="_blank"><strong>Philippine Cancer Control Program</strong></a> already includes BSE as part of secondary prevention.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17613979140472.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">A simple method that could save a life—breast self-examination.</span></span></span></div><p>How to do it (once a month):</p><ol style="margin-top:0;margin-bottom:0;padding-inline-start:48px"><li dir="ltr" style="list-style-type:decimal;color:#000000;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Choose a day (e.g., right after your menstrual period)</p></li><li dir="ltr" style="list-style-type:decimal;color:#000000;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>In front of a mirror and lying down, feel all parts of the breast (from the chest wall to the armpit)</p></li><li dir="ltr" style="list-style-type:decimal;color:#000000;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Use the pads of your fingers in gentle, circular motions</p></li><li dir="ltr" style="list-style-type:decimal;color:#000000;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>If you notice changes (lumps, skin dimpling, nipple retraction, discharge), don’t panic, but see a doctor immediately.</p></li></ol><div><br/></div><p>Watch this <a href="https://www.youtube.com/watch?v=s0gZC4zpfmI" rel="noopener noreferrer" target="_blank"><strong>video tutorial</strong></a> on how to do BSE in Filipino.</p><div><br/></div><div><strong>3. Get clinical breast exams (CBE) regularly.</strong></div><p>A trained health professional’s hands can catch things you might not feel. Many barangay health centers, government clinics, and local hospitals offer <strong>clinical breast examination (CBE).</strong></p><p>In many parts of the country, mammography machines are scarce or expensive. That’s why integrating <a href="https://www.iccp-portal.org/sites/default/files/plans/The-Philippine-Cancer-Control-Program.pdf" rel="noopener noreferrer" target="_blank">CBE is vital. </a></p><p>If you live in Metro Manila, consider visiting <a href="https://www.makatimed.net.ph/service/breast-clinic" rel="noopener noreferrer" target="_blank"><strong>The Breast Clinic (Makati)</strong></a>, one of the pioneer breast-imaging and diagnostic centers in the country. </p><div><br/></div><div><strong>4. When age-appropriate, get mammograms (and ultrasound).</strong></div><p>Mammography remains a gold standard screening tool. In the Philippines, guidelines often suggest beginning mammograms between the ages of 40 and 50 (varies by risk).</p><p>If you’re in Quezon City or BGC, <strong>St. Luke’s Cancer Institute</strong> offers mammography, PET-CT, molecular pathology, and integrated breast care services. Also, <a href="https://www.themedicalcity.com/tmc-institutes/apsci/patient-services/programs-and-services/breast" rel="noopener noreferrer" target="_blank"><strong>The Medical City</strong></a> has a Breast Center that provides diagnostics and treatment.</p><p><strong>Tip: </strong>Ask whether your facility uses screening mammography (for healthy women) versus <em>diagnostic mammography</em> (after an abnormal finding). They differ in technique and cost.</p><div><br/></div><div><strong>5. Maintain a healthy weight. Move your body daily.</strong></div><p>Obesity is a known risk factor for postmenopausal breast cancer. A consistent body mass index in the “normal” range helps reduce risk.</p><p>- Aim for 30 minutes of moderate movement every day. Walking around your home (if you can), dancing at home, or even gardening.</p><p>- Join local fitness studios or communities. In my neighborhood, there’s an early morning Zumba class where attendees can pay any amount to participate, pass-the-hat style. Numerous fitness classes are reasonably affordable, too.</p><p>Movement not only helps weight management but also supports immune function, hormonal balance, and mental health.</p><div><br/></div><div><strong>6. Eat whole, fiber-rich, antioxidant foods; reduce processed and fatty foods</strong></div><p><strong></strong>Your plate matters. A diet emphasizing vegetables, fruits, legumes, and whole grains helps reduce cancer risk.</p><div><span contenteditable="false" class="fr-img-caption fr-fic fr-dib fr-draggable fr-rounded" style="width:700px" draggable="false"></span><span class="fr-img-caption fr-fic fr-dib fr-draggable fr-rounded" contenteditable="false" draggable="false" style="width:700px"></span><strong><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17613981558243.png" style="width:700px" class="fr-fic fr-dib"/><span class="fr-inner">Nutrition and diet are foundational factors when it comes to cancer.</span></span></span></strong>- Swap white rice for brown or rice substitutes (like quinoa, barley, or cauli-rice).</div><p>- Eat fish (e.g., bangus, salmon) or lean protein (beef, chicken)</p><p>- Limit all hyperprocessed/junk/fast food, seed oils, and refined sugars.</p><p>In the Philippines, studies show that Filipino women’s knowledge, attitudes, and practices around breast cancer and screening <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6385717/" rel="noopener noreferrer" target="_blank">remain suboptimal</a>, so part of prevention is building awareness that nutrition counts. </p><div><br/></div><p><strong>7. Limit alcohol, avoid tobacco, &amp; minimize hormone exposure</strong>.</p><p>- If you drink (even socially), reduce or eliminate alcohol intake. Alcohol is a recognized risk factor.</p><p>- Don’t smoke, and avoid secondhand smoke.</p><p>- If you’re considering or using hormone replacement therapy (HRT) postmenopause, discuss risks carefully with your gynecologist.</p><div><br/></div><div><strong>8. Breastfeed if possible</strong></div><p>Breastfeeding is protective. The longer cumulative duration (especially if you have multiple children) is associated with lower breast cancer risk.</p><p>In the Philippines, the tradition of breastfeeding is strong. As a point of local pride, Dr. Natividad Relucio-Clavano’s <a href="https://en.wikipedia.org/wiki/Natividad_Relucio-Clavano" rel="noopener noreferrer" target="_blank">work in promoting breastfeeding in the Philippines </a>(and reforming hospital practices) is a lasting legacy. </p><div><br/></div><div><strong>9. Reduce exposure to environmental toxins</strong></div><p>Emerging research (beyond the Philippines) suggests that <a href="https://arxiv.org/abs/2309.14397" rel="noopener noreferrer" target="_blank">endocrine-disrupting chemicals, pesticides, and pollutants might influence breast cancer risk.</a></p><div><a href="https://arxiv.org/abs/2309.14397" rel="noopener noreferrer" target="_blank"> </a></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/17613983427454.png" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Be in the know when it comes to products you use for yourself, your family, and your home!</span></span></span></div><p>In our local context:</p><p>- Choose organic or locally grown produce when possible</p><p>- Limit the use of strong pesticides or chemicals at home (use natural cleaning products)</p><p>- <a href="https://incidecoder.com/" rel="noopener noreferrer" target="_blank">Do your research</a> when it comes to personal care products and avoid those with ingredients that disrupt hormones. Organic personal care products are best (be mindful of <a href="https://www.investopedia.com/terms/g/greenwashing.asp" rel="noopener noreferrer" target="_blank">greenwashing</a>, though!). </p><p>- If you work in environments with chemical exposures (agriculture, factories), use proper protective gear.</p><div><br/></div><div><strong>10. Stay engaged, supported &amp; advocate!</strong></div><p>Prevention isn’t just individual—it’s collective.</p><p>- Join breast health advocacy groups like<strong> ICanServe Foundation</strong>, which has been raising awareness, organizing community screening events, and educating women on self-care since 1999. </p><p>- Participate in local “Pink October” events in cities like Manila, Cebu, and Davao.</p><p>- Lobby your local barangay or city health office to include funding for screening.</p><p>- Call out brands that pink-wash their products despite them being cancerous, just so they can join the hype.</p><p>- Help spread correct information (especially combating myths around breast cancer in rural or underserved areas).</p><p>Also, remember: <strong>early detection saves lives.</strong> A study among Filipino women found that younger patients (≤ 40 years old) <a href="https://ecancer.org/en/journal/article/1639-young-filipino-breast-cancer-patients-have-worse-survival-outcomes" rel="noopener noreferrer" target="_blank">had worse survival outcomes</a>, underscoring the urgency of early screening.</p><div><br/></div><div><strong>Local voices you can trust</strong></div><p><strong></strong>1.<strong> </strong><a href="https://curieoncology.com.sg/our-team/dr-ellie-may-belarmino-villegas/" rel="noopener noreferrer" target="_blank"><strong>Dr. Ellie May Belarmino Villegas</strong></a>, a medical oncologist affiliated with Cebu hospitals, has participated in breast cancer clinical trials and emphasizes that regular checkups and research-backed therapies are essential in the Philippine setting.</p><p>2. <a href="https://www.facebook.com/alikpala" rel="noopener noreferrer" target="_blank"><strong>Kara  Magsanoc‑Alikpala </strong></a>is a long-time Philippine breast cancer survivor turned advocate, journalist, and documentary-maker. She founded the advocacy group ICanServe Foundation, Inc. (1999), which focuses on early breast cancer detection, patient navigation, and community programs. Her work emphasizes that advocacy must be grounded in the lived experience of survivors and be adaptable to the Philippine context.</p><p>3. On the institutional level, <strong>St. Luke’s Cancer Institute</strong> brings together medical oncologists, breast specialists, molecular pathologists, and radiation oncologists — providing multidisciplinary care anchored in local realities.</p><p>4. <a href="https://www.pbcn.org/index.html" rel="noopener noreferrer" target="_blank"><strong>Philippine Breast Cancer Network (PBCN)</strong></a>, organized in 1997, is a nationwide network of people living with breast cancer, survivors, and advocates focused on prevention (including environmental causes) and patient empowerment. Their advocacy underscores that breast cancer isn’t just a medical issue—it intersects with environment, social inequities, and policy. For someone looking to explore policy-level advocacy or community organizing, PBCN is a relevant partner.</p><p>These voices anchor the fact that breast cancer prevention and care in the Philippines isn’t a distant ideal—it’s happening now, by Filipinos, for Filipinos.</p><div><strong>Start here. Start now.</strong></div><p>You don’t need a drastic reason to start. You don’t need to wait for “the right time.” Every positive change—big or small adds up.</p><p>This October, commit to at least <strong>one new habit </strong>from the list above. Encourage a friend (or sister, mother, neighbor) to join you. In raising awareness, we shift culture. In caring for ourselves, we become stronger and healthier communities.</p>

<p>You don’t need a drastic reason to start. You don’t need to wait for “the right time.” Every positive change—big or small adds up.</p>

You don’t need a drastic reason to start. You don’t need to wait for “the right time.” Every positive change—big or small adds up.

10 Practical Tips for Breast Cancer Prevention—For Filipinas, By Filipinas

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10 Practical Tips for Breast Cancer Prevention—For Filipinas, By Filipinas

Danah Gutierrez

Published Oct 25, 2025 09:00 PM PHT

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Updated Oct 25, 2025 09:27 PM PHT

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