There are more than three million Americans with a history
of breast cancer. While there isn’t a single strategy to prevent the disease,
there are dietary changes you can make to reduce your risk.
Stefani Pappas, MS, RDN, CDN, CPT, is a clinical dietitian
at The Cancer Institute at St. Francis Hospital. In honor of Breast Cancer
Awareness Month, she has five simple steps you can take to make your body the
healthiest it can be, while potentially reducing your risk for developing breast
cancer.
Follow a Plant-Based
Diet. Eat lots of fruits, vegetables, beans/legumes, nuts/seeds and whole
grains. Aim for 8 to 10 colorful fruit and vegetable servings daily; this will
also help you meet your daily fiber goals and keep your body in a peak nutritional
state. A study of approximately 3,000 postmenopausal women found those who
consumed 25 or more servings of vegetables weekly had a 37% lower risk of
breast cancer compared with women who consumed fewer than 9 vegetable servings a
week.
Avoid Processed and
Refined Carbohydrates. High sugar foods tend to be very processed and low
in nutritional value. These foods appear to increase serum insulin, an
insulin-like growth factor that can stimulate cancer cell growth. Try to limit
white bread, pasta and rice. Be careful with white sugar and items such as
cakes and cookies. Opt for whole grains when possible, and indulge in
moderation when it comes to sweets.
Focus on Healthy
Fats. Research has revealed a protective relationship between omega-3 fatty
acids and breast cancer. Some studies even show that omega-3 can inhibit breast
cancer tumor growth and metastasis. Strive to include healthy fats such as
salmon, chia seeds, flaxseeds, walnuts, olive oil and avocados in your diet.
Check Your Vitamin D.
Some studies have found an inverse relationship between breast cancer risk and
serum 25 (OH) vitamin D levels. Ask your doctor about having a vitamin D blood
test. Maintain your level above 40 ng/mL through diet and, if needed,
supplements.
Stay Hydrated.
Water is essential for carrying nutrients throughout the body. Don’t neglect
the simple task of meeting your hydration needs. Increased fluid intake is
needed for the proper digestion of a high fiber diet.
Research on diet and breast cancer is ongoing. In the
meantime, focus on maintaining healthy body weight and choosing a primarily
plant-based diet. Stay as active as possible, and don’t neglect important
strategies such as adequate hydration.
