Overeating and physical inactivity can lead to weight gain and increase risk of health problems, including cancer. Eating healthy foods and avoiding sugary drinks can help you maintain a healthy weight.

• Choose high-fiber foods like fruits, vegetables, beans, and whole grains to feel fuller longer on fewer calories.
  
  
  • Check out the Guide to Healthy Eating and Active Living in NYC to learn how to create healthy eating habits and try one of these recipes.

• Regular physical activity (at least 30 minutes of physical activity, five days a week) every week can also help with maintaining a healthy weight.
  
  
  • Try free Shape Up NYC drop-in fitness classes at community centers throughout the city. You can also find local free and low-cost fitness resources at BeFitNYC.org.

Get more physical activity, no matter what your weight is.

Physical activity offers many health benefits, including helping lower your breast cancer risk. The more physical activity you get, the lower your risk.

For women in menopause, taking combination estrogen-progesterone hormone replacement therapy (EPHRT) may increase the risk of breast cancer. Talk to your health care provider* if you are currently on EPHRT.

*If you do not have a health care provider, call the number on the back of your health insurance card or visit your health plan website to find one in your network.

Are you a new parent? Breastfeeding your baby may protect you against some types of breast cancer. Even if you can’t breastfeed exclusively, breastfeeding still has benefits. You have the right to breastfeed anytime, anywhere.

• New York State law requires employers to provide a private, non-bathroom location and reasonable time for employees to express or pump breast milk for their babies. Speak to your human resources representative to learn more.

• Prefer to breastfeed or pump in a room? Learn more here and find a community lactation room near you.

Drinking alcohol can increase your breast cancer risk. To learn more, visit niaaa.nih.gov and search for women.

If you would like to learn more about risky drinking or think you or someone you care about needs assistance with risky drinking, help is available from the City and from the NYC Employee Assistance Program (EAP).

A mammogram can help find breast cancer early when it is most treatable. If you are 40 years or older, talk to your health care provider* about when to get a mammogram. If you have a family history of breast cancer, talk to your health care provider before age 40.

• Use your excused absence: City employees are eligible for four hours of excused leave for breast cancer screening annually. This allows employees to take a voluntary paid leave of absence for necessary cancer screenings, including breast cancer.
  
  
  
  • This provision does not mean that breast cancer screenings are mandatory or essential for everyone or that screenings for other cancers are less important.

*If you do not have a health care provider, call the number on the back of your health insurance card or visit your health plan website to find one in your network.