Diet and lifestyle play a crucial role in reducing the risk of breast cancer and supporting overall health during and after treatment. While no specific diet can guarantee breast cancer prevention, making healthier lifestyle choices can help lower your risk and improve outcomes.

Diet and Breast Cancer Prevention

Maintain a Healthy Weight

Being overweight or obese, especially after menopause, can increase your risk of breast cancer. Fat tissue produces estrogen, and higher levels of estrogen have been linked to a greater breast cancer risk.

Aim for a balanced diet that supports a healthy weight, focusing on portion control and nutrient-dense foods.

Increase Intake of Fruits and Vegetables

A diet rich in fruits and vegetables, especially cruciferous vegetables (like broccoli, cauliflower, and kale) and leafy greens, provides antioxidants and fiber that may help lower cancer risk.

Aim for at least five servings of fruits and vegetables each day, choosing a variety of colors to get a wide range of nutrients.

Eat Whole Grains

Whole grains like brown rice, oats, quinoa, and whole wheat are high in fibre, which has been associated with a lower risk of breast cancer. Fibre also supports digestive health and may help regulate hormones that influence cancer risk.

Replace refined grains (like white bread and pasta) with whole grain options.

Lifestyle and Breast Cancer Risk Reduction

Regular Physical Activity

Engaging in regular exercise helps maintain a healthy weight and reduces the risk of breast cancer. Physical activity also improves mood, boosts energy, and enhances overall health.

Aim for at least 150 minutes of moderate-intensity exercise (such as brisk walking or cycling) or 75 minutes of vigorous-intensity exercise (such as running or aerobic workouts) each week.

Incorporate strength training exercises at least twice a week to build muscle and support bone health.

Avoid Smoking

Smoking is linked to many cancers, including breast cancer. Quitting smoking reduces your overall cancer risk and improves lung and heart health, which is especially important if you are undergoing breast cancer treatment.

If you need help quitting, speak to your healthcare provider about smoking cessation programs and resources.

Manage Stress

Chronic stress may indirectly affect your health and cancer risk by contributing to unhealthy lifestyle habits such as overeating, poor sleep, or lack of physical activity. Finding healthy ways to manage stress can improve both mental and physical well-being.

Techniques like meditation, yoga, deep breathing exercises, and spending time in nature can help reduce stress and improve your quality of life.

Get Regular Screenings

Early detection of breast cancer significantly improves treatment outcomes. Make sure to follow the recommended guidelines for breast cancer screening, which may include regular mammograms and breast self-examinations.

If you have a family history of breast cancer, consult with your healthcare provider about when to start screenings and whether additional tests, like MRIs, are needed.

Limit Exposure to Environmental Toxins

Some environmental factors, like exposure to certain chemicals in cosmetics, plastics, and pesticides, may influence breast cancer risk. While the evidence is still emerging, minimizing exposure to harmful chemicals is a reasonable precaution.

Use natural or safer alternatives when possible, and avoid excessive use of products with hormone-disrupting chemicals like parabens and phthalates.

Limit Alcohol Consumption

Alcohol is a known risk factor for breast cancer. Even small amounts of alcohol can increase your risk, so it is recommended to limit intake. For women, this generally means no more than one drink per day.

If you are at high risk for breast cancer or have been diagnosed, consider avoiding alcohol altogether.

Stay Hydrated

Drink plenty of water throughout the day to support overall health and well-being. Staying hydrated is especially important during cancer treatment, as it can help manage side effects and improve energy levels.

Soy products 

In recent years, there has been much discussion about soy products and the natural compounds they contain (phyto-oestrogens). There is a theory that a high intake of phyto-oestrogens may protect against breast cancer, but this has not been supported by scientific evidence. Phyto-oestrogens may have a cancer-protective effect, but there is also evidence that they might cause hormone-sensitive cancers to grow. Therefore, it is recommended soy foods can be included as part of a healthy diet, but avoid supplements containing high doses of phyto-oestrogens. 

Limit Processed and Red Meat

Some studies have linked high consumption of processed and red meats to an increased risk of breast cancer. Instead, choose lean protein sources such as chicken, fish, legumes, and plant-based proteins like tofu or tempeh.

If you eat red meat, opt for smaller portions and less frequent consumption.

Include Healthy Fats

Prioritize healthy fats from sources like olive oil, avocados, nuts, seeds, and fatty fish (such as salmon and mackerel). These fats contain omega-3 fatty acids, which may help reduce inflammation in the body.

Limit saturated fats (found in butter, cream, and fatty cuts of meat) and trans fats (found in some processed and fried foods).

Diet and Lifestyle During Breast Cancer Treatment

If you are undergoing breast cancer treatment, such as surgery, chemotherapy, radiation, or hormone therapy, maintaining a nutritious diet and a healthy lifestyle can help manage treatment side effects, promote healing, and support your immune system.

1. Eat Small, Frequent Meals: Treatment can sometimes cause nausea, loss of appetite, or changes in taste. Eating smaller, frequent meals can help maintain your energy and prevent unwanted weight loss.

2. Stay Active: While it’s important to listen to your body, light physical activity, such as walking or gentle stretching, can help reduce fatigue and improve mood during treatment.

3. Stay Hydrated: Drinking enough fluids is important for staying hydrated, especially during treatment. Water, herbal teas, and clear broths can help.

4. Consult with a Dietitian: A registered dietitian can provide personalized advice based on your treatment plan, side effects, and nutritional needs.

If you have further questions or need personalized recommendations, please consult your healthcare provider or a registered dietitian.