Nutrition plays an important role in breast cancer prevention. There’s a strong body of evidence which tells us that a healthy, balanced diet, combined with regular physical activity, can reduce the risk of breast cancer. Sounds simple doesn’t it? And yet many people’s diets are lacking key protective nutrients.
In this post, we’ll explore the dietary and lifestyle recommendations that are evidenced to protect your health and reduce your risk of breast cancer. It actually doesn’t take too much to start to move towards a slightly healthier lifestyle. Here’s my suggestions.
Eat a Mediterranean-Style Diet
The Mediterranean diet is well-known for its benefits to heart health, but did you know it may also lower your breast cancer risk? Whilst there’s no clear definition of the Med diet, the main components of benefit include:
- Whole grains – Brown rice, wild rice, whole oats, quinoa and whole wheat pasta provide fibre that supports gut health and reduces inflammation.
- Fruits and vegetables – A variety of colourful foods like berries, leafy greens, and tomatoes are rich in antioxidants (which help protect your cells from damage) as well as fibre, vitamins and minerals.
- Healthy fats – Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, have anti-inflammatory properties that benefit your overall health.
- Lean proteins – unprocessed red meat, poultry and fish all provide protein and a range of other beneficial nutrients.
- Extra Virgin Olive Oil – another food known for it’s anti-inflammatory properties, EVOO also has polyphenols, which are beneficial plant-chemicals.
Gradually Increase Your Fibre Intake
Did you know that research shows that a high-fibre diet has the potential to reduce your risk of breast cancer?
Fibre is the part of our plant foods that feeds our gut microbes, and which is essential for digestive health. It also helps balance blood sugar levels, and may play a role in reducing circulating oestrogen (which is linked to breast cancer risk). Not only that, fibre is a nutrient which can help supports a healthy weight —another important factor in prevention.
Foods rich in fibre include:
- Whole grains
- Legumes (beans, chickpeas, lentils)
- Fruits & Vegetables (keep the skins on, where possible)
- Nuts & Seeds
In the UK, fibre recommendations are 30g per day, and it’s believed that many aren’t getting half of that. If you’re looking to increase your fibre intake, please do it gradually to avoid unwanted digestive symptoms!
Maintain a Healthy Weight
Maintaining a healthy weight is one of the most important factors in breast cancer prevention. Studies have shown that excess body fat increases the production of oestrogen, a hormone linked with breast cancer.
Balance your calorie intake with regular exercise – Combining a nutrient-rich diet with regular physical activity (like walking, cycling, or swimming) helps manage your weight. If you’re looking for support with weight loss, please get in touch as we can help with that.
Limit processed foods – Reduce how often you eat processed foods which are high in sugar, salt and saturated fat. High intake of these foods is associated with increased breast cancer risk. These foods are often high in calories but low in nutrients, so keep them to occasional rather than daily.
Limit Alcohol Intake
Alcohol consumption is a known risk factor for breast cancer. Even small amounts of alcohol can increase your risk, so it’s best to limit or avoid it altogether. If you do choose to drink, moderation is key.
Cutting down on alcohol can significantly reduce your breast cancer risk.
Stay Active
Regular physical activity is one of the best ways to maintain a healthy weight and reduce breast cancer risk. Exercise helps balance hormones, reduces inflammation, and supports immune function. It doesn’t have to be intense!
Aim for:
- 150 minutes of moderate exercise per week, such as brisk walking or cycling.
- Strength training exercises at least twice a week to maintain muscle mass and support bone health.
If you’re not doing any exercise at the moment don’t worry about the duration as much, just start somewhere and build from there! I have a trusted network of exercise specialists so get in touch if you need some recommendations for personalised support.
Take-Home
While no single food or lifestyle change can completely prevent breast cancer, by having a nutrient-rich diet and maintaining an active lifestyle can significantly lower the chances of developing breast cancer.
If you’re looking to dive deeper into your own diet to reduce your risk we can support you in our clinic.
References:
Clinton, S. K., Giovannucci, E. L. & Hursting, S. D., 2020. The World Cancer Research Fund/American Institute for Cancer Research Third Expert Report on Diet, Nutrition, Physical Activity, and Cancer: Impact and Future Directions. The Journal of Nutrition, 150(4), pp. 663-671.
Davis, C., Bryan, J., Hodgson, J. & Murphy, K., 2015. Definition of the Mediterranean Diet; A Literature Review. Nutrients, 7(11), pp. 9139-9153.
Gonzalez-Palacios Torres, C. et al., 2023. Mediterranean diet and risk of breast cancer: An umbrella review. Clinical Nutrition, 42(4), pp. 600-608.
Gopinath, A. et al., 2022. The Impact of Dietary Fat on Breast Cancer Incidence and Survival: A Systematic Review. Cureus, October, 14(10), p. e30003.
Hu, J. et al., 2023. Use of Dietary Fibers in Reducing the Risk of Several Cancer Types: An Umbrella Review. Nutrients, May, 15(11), p. 2545.
