08/06/2024
Find out why a diet full of colorful fruits, vegetables and whole foods can help manage breast cancer risk.
By Chelsea Hertel, Registered Dietitian, Oncology Nutrition Specialist, Nuvance Health
It is no secret that an active lifestyle and good nutrition can promote good health and reduce the risk of developing numerous diseases, including cancer, diabetes and heart disease.
Here is what you need to know about nutrition and breast cancer risk.
Related content: How do I calculate my breast cancer risk?
What foods are included in a healthy diet and lower cancer risk?
Research shows there are many health benefits of a plant-based diet rich in fruits, vegetables and whole grains. These benefits include reducing the risk of developing cancer, diabetes, heart disease and obesity; and, boosting energy, the immune system and mood.
Strive to eat a colorful diet that includes a variety of the following types of food:
- Fruits and vegetables
- Lean protein such as chicken, fish and turkey; and low-fat dairy such as cheese and yogurt
- Legumes, such as beans and lentils
- Nuts and seeds
- Unsaturated fats, such as avocado, fish, nuts and nut butters, and olive oil
- Whole grains such as brown rice, bulgur, quinoa and whole-wheat bread
We also recommend consuming foods high in fiber. Many fruits, vegetables and legumes are high in fiber to name a few food groups. Research shows that a high fiber diet can decrease cancer risk for several reasons, including:
- Fiber is the portion of grains that the body does not fully digest so it pulls stool and other waste with it, including extra cholesterol and estrogen.
- Foods high in fiber usually make us feel full, which can help with portion control and weight management. Research shows that being overweight or obese may increase risk of breast cancer.
Related content: How fiber can help manage your weight and feel full
How can I include more healthy foods in my diet to manage my breast cancer risk?
Everyone has individual tastes and situations that may influence what types of foods they have access to and what they like to eat.
Generally, we recommend choosing whole foods a majority of the time rather than packaged foods. Packaged foods tend to be highly processed and have many ingredients, including excess sodium, saturated and trans fats, and refined sugar.
Examples of highly processed foods are packaged baked goods, candy and microwavable meals to name a few. These types of foods also tend to have a lot of ingredients and ingredients you may not recognize.
If the food is packaged, read the nutrition label and look for healthy ingredients you recognize. Also, look for packaged foods with the fewest ingredients listed. Finally, look for nutrition labels that list healthy ingredients first. Ingredients listed first are more prominent in the recipe.
It is important to remember that moderation is key. Further, base the diet you follow on your lifestyle and preferences so you will be more likely to stick with it.
For example, if you love cookies, you do not need to deprive yourself of them. Instead, consider changing the portion. Have one cookie instead of two. Consider meal planning if your schedule makes it challenging to prepare fresh foods daily. For example, make meals in larger batches and then store them for future meals.
Related content: Understanding the difference between natural sugar and added sugar
How does nutrition, exercise and weight influence breast cancer risk?
Following a plant-based diet and getting regular exercise can help you maintain a healthy weight, which may then help reduce your risk of breast cancer and other diseases.
Cancer and obesity are both inflammatory conditions, and inflammation adds stress to the body. As body weight increases, so does the risk for breast cancer.
People who are overweight or obese have more fat cells. Estrogen is stored in fat cells. More estrogen that is available can potentially feed hormone-driven breast cancer.
Obesity increases an individual’s risk of insulin resistance. This results in increased levels of blood insulin and blood glucose or sugar levels. This hormonal disturbance may result in increased risk of breast cancer development.
However, it is important to remember that everyone has an individual risk for cancer. Nutrition, exercise and weight are just a few factors that may influence cancer risk.
Genetics and lifestyle choices, such as smoking, also play a role in cancer development. You cannot change your genetic makeup or family history; but you can avoid smoking and drinking alcohol, and modify what you eat and how much you exercise.
Related content: Breast cancer risk factors, explained
How much exercise do I need to manage breast cancer risk?
We follow American Cancer Society and American Institute for Cancer Research guidelines for exercise. Generally, we recommend for adults to get at least 150 minutes of moderate-intensity physical activity per week. We also recommend strength training during the week. An example of moderate-intensity exercise is walking 30-minutes a day, five days per week.
Speak with your doctor or registered dietitian if you have questions about exercise, especially if you are starting to exercise for the first time. If you are new to exercise, it is important to increase frequency, duration and intensity while a professional monitors your tolerance to the activity.
Related content: 5 best exercises for weight management
Does alcohol increase breast cancer risk?
Research shows a link between alcohol and certain types of cancer including breast cancer. Alcohol can increase estrogen levels in the body, which can influence risk for estrogen-driven breast cancer.
If you do not drink alcohol, we recommend not starting. If you drink alcohol, we recommend following the U.S. Centers for Disease Control and Prevention’s (CDC) guidelines for drinking alcohol in moderation, which is two drinks or less in a day for men, and one drink or less in a day for women.
Related content: Managing stress without alcohol — Exploring healthier alternatives
How else can I lower my breast cancer risk?
Screening mammograms
Routine health screenings and mammograms are an important part of your overall efforts to manage your breast cancer risk.
Related content: Breast screenings and imaging tests: your questions, answered
Women at average risk of breast cancer should start annual screening mammograms at age 40. Talk with your doctor about your family and personal history of cancer and other risk factors to determine if you should get screened sooner or have additional screenings, such as a breast ultrasound or MRI.
Ready for a screening mammogram? Book now.
Women’s health screenings
Staying on top of other women’s health screenings is another great way to manage your breast cancer risk. Routine blood work to monitor for type 2 diabetes is important because it is a risk factor for breast cancer for women of all ages.
Related content: Essential screenings every woman should prioritize at every age
The bottom line: It is never too late to make lifestyle changes that can make a positive impact on your health. When it comes to reducing breast cancer risk, managing nutrition, exercise and weight may help. Although there are some aspects of breast cancer risk you cannot control, do your best to control what you can.
Frequently Asked Questions
Are specific fruits or vegetables particularly effective in reducing breast cancer risk?
Certain fruits and vegetables can help lower breast cancer risk, in addition to an overall healthy lifestyle. Cruciferous vegetables, including broccoli, cauliflower and kale, berries and tomatoes are rich in antioxidants that may help protect against cancer. Cruciferous vegetables also contain sulforaphane, which some studies suggest has anti-cancer properties.
In addition to the nutrients, colorful fruits, vegetables and whole foods can help you maintain a healthy weight and promote overall good mental and physical health — all contribute to lowering breast cancer risk.
Related content: Discover the sweet health benefits of berries and an easy recipe
How do other lifestyle factors, like stress management or sleep, impact breast cancer risk?
Lifestyle factors like stress management and sleep play a significant role in overall health, including cancer prevention. Chronic stress and poor sleep have been linked to an increased risk of cancer due to their effects on immune function and inflammation. Incorporating relaxation techniques and ensuring adequate sleep can complement dietary efforts in reducing breast cancer risk.
Find out more:
- Related content: How inflammation in the body affects your health
- Related content: The social science of sleep and sleep deprivation
- Related content: Stressed out? Discover the effect of stress on the brain and ways to manage it.
What should people with a family history of breast cancer consider when it comes to diet and lifestyle changes?
For individuals with a family history of breast cancer, it is even more crucial to maintain a healthy diet and lifestyle. While genetic factors can increase risk, a diet rich in plant-based foods, regular physical activity and avoiding known risk factors like smoking and excessive alcohol can help mitigate some of this inherited risk. Consulting with a healthcare provider for personalized recommendations is also advisable.