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The month of October is celebrated globally every year as breast cancer awareness month. Breast cancer is a significant health concern affecting millions of women worldwide. It is a disease condition where abnormal breast cells proliferate uncontrollably, resulting in tumours that can spread throughout the body and be fatal. According to the Ghana Cancer Registry, the incidence rate of breast cancer increased from 23.8 per 100,000 women in 2008 to 37.8 per 100,000 women in 2018. The majority of breast cancer patients in Ghana are between the ages of 35 and 50 years. This is younger than the typical age of diagnosis in Western countries, where the peak age is around 60 years. Additionally, about 20% of breast cancer patients in Ghana are under the age of 40 years. This underscores the importance of adopting healthy dietary and lifestyle choices early and consistently.
Breast cancer risk is influenced by a combination of non-modifiable and modifiable factors. Factors that cannot be modified include age, gender, family history, and genetic mutations. Modifiable factors include lifestyle choices such as diet, physical activity, alcohol consumption, and weight management. Research has shown that certain nutrition and some lifestyle strategies can play a significant role in reducing breast cancer risk. Adopting evidence-based nutrition and lifestyle strategies can empower individuals to take proactive steps towards breast cancer prevention. This article explores evidence-based approaches to breast cancer prevention.
Nutrition Strategies
What to eat: Eating a healthy diet rich in fruits, vegetables, whole grains, and lean proteins is associated with a lower risk of breast cancer. Dietary patterns that are higher in plant foods and lower in animal products and refined carbohydrates such as the mediterranean diet are associated with lower risk of multiple types of cancer. Research consistently supports the association between a mediterranean diet and reduced breast cancer risk. This dietary pattern emphasizes whole grains, fruits, vegetables, legumes, nuts, fish, and healthy fats like olive oil. Eating a variety of fruits and vegetables is linked to a reduced risk of breast cancer. Fruits and vegetables are rich in antioxidants, vitamins, and minerals that may help protect against cancer development. Aim for at least five servings per day. A diet high in fibre diet may help reduce breast cancer risk by lowering oestrogen levels in the blood. Fruits and vegetables and whole unpolished grains contain good amounts of fibre.
Incorporating healthy fats like omega-3 fatty acids found in fish (such as salmon, mackerel, sardines, herrings), nuts and seeds such as flaxseeds and chia seeds, can contribute to overall breast health. Research shows that omega-3 fatty acids can lower inflammation and oxidative stress. Both inflammation and oxidative stress can damage your body’s cells and tissues. Chronic inflammation can increase oxidative stress, and vice versa, creating a cycle that can contribute to various diseases including cancer development.
What not to eat: High consumption of processed meats (sausage, ham, bacon etc), sugar-sweetened beverages, refined grain products, and other highly processed foods has been associated with an increased risk of breast cancer.
Moderate alcohol consumption: Alcohol consumption is a known risk factor for breast cancer. Even light drinking can increase risk. While moderate alcohol consumption may be generally considered safe, excessive drinking can elevate breast cancer risk significantly. The American Cancer Society recommends that women who choose to drink should limit their intake to no more than one drink per day.
Maintaining a healthy weight: Obesity, particularly after menopause, is associated with an increased risk of breast cancer. Maintaining a healthy body weight through a balanced diet and regular physical activity can help reduce this risk. Obesity can increase the risk due to higher levels of oestrogen and insulin, both of which are associated with breast cancer growth.
Lifestyle Strategies
Regular physical activity: Engaging in regular physical activity has been consistently associated with a reduced risk of breast cancer. Studies suggest that women who exercise regularly can reduce their risk by approximately 20%. The American Cancer Society recommends at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity activity each week. Studies also suggest that exercise may lower breast cancer risk by improving insulin sensitivity and reducing inflammation. Recommended activities include aerobic exercises; walking, running, strength training, yoga or pilates for flexibility and stress reduction.
Managing stress: Chronic stress, poor sleep quality and duration may also increase breast cancer risk and impact overall health. Engage in stress-reducing activities, such as meditation and aim for 7-8 hours of sleep per night.
Avoid tobacco: Smoking has been linked to an increased risk of breast cancer, particularly in premenopausal women. Quitting smoking or never starting is an important strategy for breast cancer prevention
Reproductive choices: Women who have early full-term pregnancy at younger ages have been shown to have a significantly reduced risk compared to those who have children later or who do not have children at all. Also, breastfeeding has been shown to have a protective effect against breast cancer. The longer the duration of breastfeeding, the greater the protection. This is due to hormonal changes during lactation that may delay the return of menstrual periods, reducing lifetime exposure to hormones such as oestrogen. Long-term use of combined oestrogen-progestin hormone replacement therapy (HRT) after menopause can increase breast cancer risk. It is advisable to discuss these options with healthcare providers to weigh the benefits and risks based on individual health profiles.
Regular Screening: For individuals at higher risk due to genetic factors or family history, regular screening through mammograms and other tests can aid in early detection, which is crucial for improving treatment outcomes. Genetic counselling and testing may be recommended for those with a family history of breast cancer or known genetic mutations.
Conclusion
While there’s no guaranteed way to prevent breast cancer, adopting these evidence-based nutrition and lifestyle strategies such as consuming a balanced diet, maintaining a healthy weight, engaging in regular physical activity, and avoiding tobacco can play a significant role in reducing risk of breast cancer. It is important to consult with healthcare professionals for personalized advice, especially if you have a family history of breast cancer or other risk factors. Also, early detection through regular screenings is also crucial in the fight against breast cancer.
References
American Cancer Society. (2020). American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention. CA: A Cancer Journal for Clinicians, 70(4), 245-271.
Ghana Breast Health Study: A Multidisciplinary Case-control Study in West Africa – NCI (cancer.gov)
Khalifa, A., Guijarro, A., and Nencioni, A. (2024). “Advances in Diet and Physical Activity in Breast Cancer Prevention and Treatment” Nutrients 16, no. 14: 2262. https://doi.org/10.3390/nu16142262
National Cancer Institute. (2023). Breast Cancer Prevention. https://www.cancer.gov/about-cancer/causes-prevention/patient-prevention-overview-pdq
World Health Organization. (2024). Breast cancer. Retrieved from https://www.who.int/news-room/fact-sheets/detail/breast-cancer
Written by Dr. Laurene Boateng (PhD, RD) and Pearl Kudexa (MSc, RD)
Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.
Pearl Kudexa (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com
Consulting a registered dietitian empowers you to take control of your health and make informed dietary choices that support your well-being.
