Reducing Breast Cancer Risk with Diet and Lifestyle
Photo by Miguel Á. Padriñán - from Pexels
October is Breast Cancer Awareness Month
About 240,000 women and 2,100 men are diagnosed with Breast Cancer each year according to the CDC. If breast cancer has affected you or a loved one, you likely have an increased awareness of the condition, and want to do what you can to reduce your risk. Some people have a genetic predisposition (it’s easier for them to develop breast cancer due to their genes), and these diet and lifestyle changes can also help to reduce their risk as well!
How Can I Reduce Breast Cancer Risk?
Though not every diagnosis of breast cancer can be prevented, the diet and lifestyle recommendations below can help you reduce your risk. The same diet and lifestyle changes to reduce the risk of developing breast cancer are also recommended for breast cancer survivors after treatment.
Avoid Alcohol. Any intake of alcohol increases breast cancer risk, even small amounts. If you are high risk of breast cancer, or want to do everything possible to lower your risk, avoiding alcohol completely is the best option. If you do choose to drink, limit to 1 serving total in a day - 1 serving is 12 oz of a 5% beer, 5 oz wine, or 1.5 oz 80 proof liquor.
Obtain and/or Maintain a Healthy Weight. Carrying extra body fat increases the risk of breast cancer. If you are overweight and having a hard time losing the extra body fat, consider working with me or a dietitian at your local hospital to support you in meeting your goals for weight change.
Get Active. Physical activity is linked to lower risk of breast cancer. Aim for 150-300 minutes per week of moderate intensity exercise (you have enough breath to talk, but are too out of breath to sing), or 75-150 minutes of vigorous activity (you can say a few words at a time, but cannot speak in full sentences without taking a breath). It is ideal to spread your exercise throughout the week, and risk gets even lower if you can get over 300 minutes of exercise per week (this could be 1 hour 5 days/week).
Eat More Plants. Following a more plant-based diet high in antioxidants - fruits, vegetables, whole grains, nuts (especially walnuts), and legumes (starchy beans/peas/soy) - is associated with lower risk of breast cancer development. There used to be concern that soy increased breast cancer risk, but evidence shows that whole food soy (edamame, soybeans, soy milk, and tofu) reduces breast cancer risk according to more recent studies.
Bonus Tip: Be mindful of the red meat and dairy you are consuming. About 38% of beef cattle and 89% of dairy cattle in the US have bovine leukemia virus; this virus can be in the meat and milk from infected cows, and human exposure to this virus is considered a risk factor for breast cancer. The virus is destroyed by freezing and cooking to proper temperatures - but raw cheese/milk products and under-cooked red meat could put you at risk. Some countries have eradicated this disease from their cattle herds, but unless your country of residence has, it may benefit you to avoid or limit red meat and dairy intake and ensure these products are pasteurized and cooked well-done if you choose to consume them (find more info in this study and this video).
Please be aware that this post is for educational purposes only and is not a replacement for medical advice or examination. If you have concerns about your cancer risk or any symptoms, contact your physician for a thorough examination.