How Nutrition and Lifestyle Can Help Prevent Breast Cancer

Breast cancer is one of the most common types of cancer among women worldwide. Although certain risk factors, such as genetics and age, are unchangeable, recent studies suggest that a healthy diet and proper lifestyle can play a significant role in reducing the risk of developing breast cancer. In this context, Dr. Cynthia El-Hajj, a specialist in nutrition and dietetics, emphasizes through this article for Nadormagazine the importance of daily habits in prevention.

The Role of Nutrition in Breast Cancer Prevention

Nutrition directly affects the body’s health, including hormonal balance, immunity, and inflammatory processes — all of which play a role in cancer development. Key dietary recommendations for breast cancer prevention include:

• Eating foods rich in antioxidants, such as fruits and vegetables (berries, carrots, spinach, and broccoli), green tea, and nuts. Antioxidants help fight free radicals, which are compounds that may contribute to the development of cancer cells.

• Reducing saturated and trans fats by limiting processed red meats, avoiding fried and fast foods, and opting instead for healthy fats like olive oil and avocado.

• Choosing whole grains, such as oats, brown rice, and whole-grain bread, which help maintain blood sugar levels and reduce inflammation.

• Maintaining a healthy weight — obesity, especially after menopause, increases the risk of breast cancer due to its effect on hormone levels such as estrogen.

The Role of a Healthy Lifestyle in Breast Cancer Prevention

Beyond nutrition, several lifestyle factors contribute to lowering breast cancer risk, including:

• Regular physical activity: At least 150 minutes of exercise per week (such as brisk walking, swimming, or jogging). Exercise helps control weight and reduce estrogen levels.

• Avoiding smoking: Smoking increases the risk of many cancers, including breast cancer.

• Managing stress: Chronic stress can weaken the immune system and increase inflammation. Techniques like meditation, deep breathing, and yoga can help.

• Getting enough sleep: Consistent, quality sleep (7–8 hours per night) supports hormone regulation and immunity.

Regular Screening and Early Detection

While nutrition and lifestyle are important, early detection remains key to surviving breast cancer. Recommended measures include:

• Monthly breast self-exams.

• Regular medical visits and imaging tests such as mammography and ultrasound.

Prevention is not limited to genetics — lifestyle and diet have a major impact. Adopting a healthy diet, staying active, and avoiding harmful habits can significantly lower risk, while awareness and early detection remain the first line of defense.

Breast Cancer Prevention Through Diet

A woman’s diet can influence her risk of developing breast cancer — either increasing or reducing it. Following a healthy, balanced diet that includes foods protecting the body’s cells from damage improves overall health and may lower breast cancer risk. Key guidelines include:

• Maintaining a healthy weight, especially after menopause, through regular exercise (3–4 times weekly) and a balanced diet.

• Avoiding saturated and hydrogenated fats, replacing butter, full-fat dairy, fatty meats, and fried foods with olive oil, plant-based milks (almond, coconut, oat), fatty fish (salmon, sardines), nuts, and seeds (almonds, walnuts, flaxseeds).

• Emphasizing plant-based foods, such as legumes and vegetables, which are good sources of protein, iron, and folic acid with less saturated fat. Choose whole grains and legumes like beans, lentils, and chickpeas.

• Increasing intake of antioxidants found in berries, dark leafy greens, artichokes, bell peppers, turmeric, citrus fruits, green tea, and spices like cinnamon, cloves, saffron, and thyme.

• Limiting sugar and refined carbohydrates, as added sugars raise insulin and body weight, increasing breast cancer risk. Also, minimize artificial sweeteners such as aspartame, sorbitol, sucralose, and maltitol.

• Boosting vitamin D intake from fatty fish (salmon), eggs, yogurt, mushrooms, or supplements.

• Replacing canned foods with those in glass containers, avoiding aluminum foils and antiperspirants containing aluminum, and using glass coffee capsules or regular coffee instead.

Foods That Help Prevent Breast Cancer

Although no single food can guarantee prevention, many foods can strengthen the immune system and improve overall health, reducing risk. These include:

• Vegetables: Rich in fiber, vitamins, antioxidants, and phytochemicals that protect cells and reduce inflammation — especially dark leafy greens like arugula, spinach, kale, and collard greens.

• Cruciferous vegetables: Such as broccoli, cauliflower, and cabbage, contain glucosinolates, compounds that may destroy cancer cells and prevent tumor growth.

• Garlic and onions: Rich in organosulfur compounds that help regulate cell cycles and contain flavonoids and vitamin C.

• Fruits: Such as peaches, apples, pears, grapes, berries, and strawberries — all rich in compounds that repair cell damage and inhibit tumor growth.

• Citrus fruits: Including oranges, lemons, mandarins, and grapefruit — loaded with antioxidants, carotenoids, flavonoids, vitamin C, and folic acid.

• Pomegranates: Contain natural compounds with anti-estrogenic properties that may lower the risk of estrogen-receptor-positive breast cancer.

• Beans and legumes: High in fiber, antioxidants, and protective plant compounds.

• Whole grains: Such as wheat, brown rice, barley, and quinoa — known to lower the risk of several cancers.

• Fermented foods: Like yogurt and sauerkraut, which contain probiotics that enhance immune health.

• Fatty fish: Such as salmon, tuna, mackerel, and sardines, rich in omega-3 and selenium with anti-cancer properties.

• Walnuts: Contain omega-3 and other compounds that may slow cancer cell growth.

• Turmeric: The active compound curcumin has anti-inflammatory and antioxidant properties that may support immune defense against cancer.

• Green tea: Rich in catechins, powerful antioxidants that protect DNA from damage; drinking three or more cups a day may help reduce breast cancer risk.

• Olive oil: Packed with polyphenols and healthy monounsaturated fats that protect cells and lower cancer risk.

Foods and Drinks to Avoid

Certain foods and beverages may increase the risk of developing or recurring breast cancer, including:

• Trans fats: Found in fried and fast foods.

• Processed meats: Such as sausages and cold cuts.

• Added sugars: Found in sodas, juices, and sweets.

• Refined carbohydrates: Such as white bread, white rice, and processed pastries.