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Anti-Breast Cancer Diet

More women than ever before are surviving breast cancer due to better awareness, screening and improved treatments. However, some of these breast cancer survivors feel anxious or depressed, particularly about the possibility of the cancer coming back. Therefore, looking after the physical and emotional well being continues to be important after the breast cancer treatment is complete.  

Breast cancer is a complex disease, and it is believed to be caused by interactions between our genes, lifestyle and environment. There isn’t any one single factor that is responsible for causing it. A combination of factors play a part in why some women develop the disease and others don’t. This article focuses on the breast cancer risk factors; the information may help you to minimize the risk of breast cancer recurrence.  

Some of the modifiable established risk factor for breast cancer are:

1) Excessive body weight

Studies1-2 show that being overweight or obese after menopause may increase the risk of breast cancer. This may be because, fat tissue after the menopause becomes the main source of the female hormone oestrogen. The more fat tissue you have, the more oestrogen your body may produce, in turn, may increase your risk of breast cancer. Research studies have shown that the more weight a woman gains over the course of her adult life, the higher her risk of developing breast cancer will be after she has gone through the menopause. All women are therefore encouraged to maintain a healthy weight throughout life.

2) Regular alcohol intake

Studies4-7 show that regular alcohol intake is associated with an increased risk of breast cancer. The more you regularly drink, the higher your chance of getting breast cancer. Current evidence5 suggests that all types of alcohol are associated with this increased risk. A new studyshows that among women who have had breast cancer, drinking alcohol may increase their risk of developing second primary breast cancer.

3) Lacking exercise

Scientific evidence show that regular exercise helps to reduce the risk of post-menopausal breast cancer8-9. The reasons are not known, but it is known that regular exercise prevents weight gain, which is known to increase breast cancer risk. he exact amount of physical activity needed to reduce your risk is not yet clear. However, studies have shown that one and a half to four hours per week of brisk walking (or equivalent) reduces the risk of breast cancer in post-menopausal women. However, no such association was found for pre-menopausal women10-11.

4) Never breastfeed

Scientific evidence12-15 show that breast cancer risk is lower among women who have breastfed their babies for five months or more in total. The longer the length of time you breastfeed overall, the greater the reduction in your risk of breast cancer. Oestrogen stimulates the growth of many breast cancers. Breastfeeding delays the restarting of menstrual periods after childbirth; this reduces the levels of oestrogen in the body for a time and may therefore help to reduce the overall chance of developing breast cancer.

Some studies have also looked at the relationships between breast cancer risks and the intake of saturated fat intake, phyto-oestrogen, fruit and vegetables, and omega 3 fatty acids. The results from these studies don’t all agree, more studies are necessary to fully understand the relationships. Some of these doubtful risk factors are:

1) Saturated fat intake

Some studies16,18 have found that women who ate high levels of saturated fat were more likely to develop breast cancer than those who ate low levels of fat. However, other studies17,19-21 have found no link between any type of dietary fat and breast cancer. It is clear that very high fat diets can lead to weight gain and obesity, both of which can increase breast caner risk after the menopause.

2) Omega 3 fatty acids

Some studies have suggested that omega 3 fatty acids can inhibit the growth of breast cancer cells. However, a review22 of many studies looked at dietary omega 3 fatty acids did not clearly show the same protective effect. More research is therefore needed to establish the link between omega 3 fatty acids and breast cancer.

3) Fruits and vegetables

Studies show that fruit and vegetables have little or no effect on the breast cancer risk. However, fruits and vegetables are rich in antioxidants and fibre, which are all known to have protective effects on our overall health. Therefore fruits and vegetables should be included daily in our diet.

4) Phyto-oestrogens

Phyto-oestrogens are chemicals in plant foods (such as soya bean products, whole grains, fruits, vegetables, legumes, and tea and flaxseed), that have a similar structure to the female hormone oestrogen. Some studies23-28 found that regularly eating foods that contain phyto-oestrogens might lower the risk of breast cancer, particularly if eaten during adolescence. However, other studies29-32 found no effect. Until it is clear how phyto-oestrogens affect breast cancer risk, it is sensible for all women to eat them only as part of their normal diet rather than as an intentional supplement.

Our recommendations

Even though more scientific research is needed before we can be sure about the links between some dietary components and breast cancer, we are all encouraged to follow a healthy lifestyle and eating a healthy balanced diet, as this will help to maintain general good health, a healthy body weight and reduce the risk of many diseases.


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