Breast Cancer Awareness: Nutrition and Lifestyle for Prevention

Nutrition and lifestyle habits play a vital role in supporting overall health and reducing the risk of many diseases, including breast cancer. October, recognized globally as Breast Cancer Awareness Month, is the perfect opportunity to focus on preventive measures and increase awareness.

Breast cancer occurs when breast cells grow abnormally, forming a mass called a tumor. Most breast cancers start in the milk ducts or glands. Although it mainly affects women, men can also develop breast cancer, albeit less commonly.

Early detection is crucial, as untreated cancer can spread to other parts of the body through the lymphatic system or bloodstream.

Nutritionist Nani Kalosdian emphasizes the importance of early screening and a healthy diet to reduce risks.

Early Detection: Better Treatment Outcomes

Key steps include:

1. Self-exams: Check your breasts monthly after your menstrual cycle ends. Look for:

   • Lumps or swelling

   • Changes in size or shape

   • Unusual nipple discharge

   • Skin changes around the breast or nipple

2. Clinical exams and mammograms:

   • Women over 40 should have a mammogram once a year.

   • If there’s a family history, earlier screening may be needed.

3. Healthy lifestyle habits:

   • Eat plenty of vegetables, fruits, whole grains, and reduce saturated fats.

   • Exercise at least 30 minutes most days.

   • Maintain a healthy weight.

   • Breastfeed if possible, as it reduces the risk of breast cancer, especially if continued for longer periods.

Smart Nutrition to Reduce Risk

• Antioxidant-rich foods: Berries, broccoli, carrots, spinach

• Avoid processed meats and trans fats

• Reduce refined sugars and soft drinks

• Stay hydrated to flush toxins and maintain healthy cells

• Exercise regularly: 3–5 hours per week of moderate activity can reduce breast cancer risk by 20%

Symptoms to Watch For

• Lump in the breast or underarm

• Changes in size or shape

• Unexplained nipple discharge

• Skin changes on the breast or nipple

Remember: There’s no single food or supplement that prevents cancer completely, but a balanced diet and healthy lifestyle significantly help reduce risk.

Lifestyle Strategies for Prevention

1. Maintain a healthy weight: Excess fat, especially post-menopause, can raise estrogen levels and fuel certain types of breast cancer.

2. Prioritize physical activity:

   • 150 minutes of moderate exercise weekly (e.g., brisk walking)

   • Or 75 minutes of vigorous exercise (e.g., running)

   • Simple changes, like taking stairs, also help

3. Focus on plant-based foods:

   • Fruits, vegetables, whole grains, legumes, nuts, seeds

   • High fiber helps reduce estrogen levels

4. Breastfeeding benefits: Delays menstrual cycle return and reduces breast cancer risk

5. Know your family history: Discuss early screening and genetic testing if there’s a history of breast cancer

Nutrition for Supporting Health

• Whole grains: Oats, quinoa, brown rice – high in fiber and nutrients

• Plant-based proteins: Beans, lentils, legumes – provide protein with less saturated fat

• Healthy fats: Olive oil, avocado, nuts – replace saturated fats from processed foods

• Colorful fruits and vegetables: Provide a range of antioxidants to protect cells from oxidative stress

Additional Tips

• Regular self-checks and screenings are lifesaving

• Reduce stress, practice yoga or meditation, and ensure 7–8 hours of quality sleep

• Stay informed and share knowledge with family and friends

• Participate in awareness campaigns and encourage routine screening

While these steps cannot guarantee complete prevention, they are proactive measures to support your body’s resilience and maintain a healthy, fulfilling life.