October is Breast Cancer Awareness Month, a cause that’s close to my heart and, hopefully, one that you are very aware of. As a nutritional expert, I have to say that breast cancer and diet have more connections than you might think. Before we go any further, let’s be clear: no single food can cause, cure, or prevent breast cancer. However, your dietary choices can make a difference to your risk of developing breast cancer or overall well-being while living with the condition. With that said, I thought I’d share some insight and easy-to-implement strategies that help you stay strong before, during, and after breast cancer.
What is Breast Cancer?
Breast cancer is a disease in which the cells in the breast grow out of control. There are several different types of breast cancer, and which one you are diagnosed with depends on which cells the disease started in. As it progresses, breast cancer can invade surrounding tissues and nearby lymph nodes or spread to other parts of the body, a process known as metastasis.
As with most illnesses, EARLY detection and treatment improve the outcome, and thankfully, breast cancer is easier to treat than many others.
Who Is Affected By Breast Cancer?
Breast cancer is the second most prevalent cancer (after skin cancer) among women in the United States. This is why it’s so crucial to visit your gynecologist and have a yearly mammogram (an x-ray specifically for breast health).
About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer throughout her lifetime.
While the statistics don’t come out in our favor, throughout my career, I have been lucky enough to find ways to help women dealing with this struggle regain pride, control, flexibility, and mobility in their bodies. Check out my post How I Became A Pilates Breast Cancer Coach for why I recommend Pilates for all breast cancer survivors.
What Are The Risk Factors For Breast Cancer?
According to the CDC, besides being a woman and getting older, other factors that influence the risk of developing breast cancer include but are not limited to genetics, race and ethnicity, family history, early onset of menstrual period, not being physically active, drinking alcohol, being overweight or obese after menopause, and starting menopause after age 55.
Breast Cancer And Diet
There is no “magic potion” to prevent breast cancer from returning but the National Cancer Institute guidelines for cancer prevention suggest:
- Eating nine portions per day of fruits and vegetables
- Foods that are rich in fiber to support the digestive system and prevent constipation
- Consume healthy fats to help reduce inflammation and risk of chronic diseases, such as heart disease.
- Lower fat milk and dairy products
- Soybean-based products
- Foods rich in Vitamin D
- Spices with anti-inflammatory properties
- Plant-based foods – that contain antioxidants
Foods To Eat
A study of 91,779 women found that following a mostly plant-based diet could cut the risk of developing breast cancer by 15%. Fruits, vegetables, and whole grains contain phytochemicals with antiestrogen that may prevent cancer.
- Cruciferous vegetables, like broccoli, cauliflower, kale, dark leafy greens, cabbage, and Brussels sprouts, are especially high in phytochemicals.
- Fruits, especially berries and peaches and tomatoes
- Whole grains whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice are unprocessed foods that are high in complex carbohydrates, fiber, vitamins, minerals, and phytochemicals.
- Polyunsaturated and monounsaturated fats can be beneficial in moderation. You can find these in olive oil, avocados, seeds, and nuts.
- Omega-3 fats include herring, salmon, tuna, sardines, nuts and seeds (such as flaxseed, chia seeds, and walnuts), and plant oils (such as flaxseed, soybean, and canola oil).
- Soy products such as tofu, tempeh, edamame, soy milk, and soy nuts.
Fruits, vegetables, whole grains, and legumes provide fiber. But they also contain antioxidants, including beta carotene and vitamins C and E. Fiber supports the digestive system and the regular elimination of waste, including excess estrogen. It helps the body eliminate toxins and limits the damage that they can do.
The way that fiber binds to estrogen in the gut may also help prevent the body from absorbing too much estrogen. This may help reduce the risk of breast cancer.
Foods To Limit
Foods that may increase the risk of different kinds of cancer, including breast cancer, include:
- Added sugar – (corn sweetener, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose).
- Saturated fat – beef, lamb, organ meats, cheeses, and deli meats.
- Processed foods – baked goods, crackers, and margarine
- Alcohol – Dietary guidelines suggest that a woman consumes no more than one drink per day. Women diagnosed with breast cancer may want to consider avoiding alcohol Breastcancer.org reports that alcohol may increase estrogen levels and cause damage to DNA. They also note that women who drink three alcoholic beverages per week increase their risk of developing breast cancer by 15%.
Other Cancer Fighting Nutritional Strategies
- Vitamin D from foods and sunlight exposure may help protect against breast cancer. You can also find Vitamin D in eggs, cold-water fish, and fortified products like milk.
- Green tea may have several beneficial health effects. It contains antioxidants, and these may help strengthen the immune system and reduce the risk of breast cancer.
- Turmeric is a yellow spice that may have anti-inflammatory properties that could limit the growth of breast cancer cells.
- Maintaining a healthy body weight is important in the fight against breast cancer and overall health. Obesity is a known risk factor for developing breast cancer.
- Exercise. The National Cancer Institute reports that women who exercise for 4 hours per week or longer have a lower risk of breast cancer.
How To Increase Your Cancer-Fighting Foods
- Precut your veggies so they are ready when you need them
- Have tomatoes, avocados, and sprouts on hand for sandwiches
- Add handfuls of spinach and kale to your stews
- Eat whole fruits instead of drinking juice
- Mix up the protein by making fish, chicken, or make a delicious lentil meal
- Grill or bake food
- Remove skin from poultry
- Create a veggie salad and drizzle with olive oil, lemon, and fresh herbs
Action Steps To Fight Breast Cancer
Eating a balanced diet is especially important when you have breast cancer. However, there are also other things that you can do to reduce your risk in the first instance, reduce the likelihood of it returning, or stay healthy during treatment.
- Be sure to get your annual mammogram
- Remember your monthly self-exam of your breasts
- Sign up for an exercise class with a qualified Pilates teacher
- If you are overweight, start a new healthy eating plan and lose weight
- Reduce your portion sizes if you are overweight
With just a few action steps and better nutrition and fitness strategies you can fight cancer and live a healthier, more energized, and stronger body.
Check out the Pursue Your Spark Blueprint for more invaluable health, fitness, and nutrition strategies that can be adapted to your own personal journey. My personalized coaching ensures there’s a plan that works for anyone!
