Nutrition for Breast Cancer Prevention

1 in 8: the chance of a woman developing breast cancer sometime in her life. Although this statistic sounds high, many cases may actually be prevented with healthy lifestyle choices. In fact, The American Cancer Society estimates that one-third of all cancer deaths are related to poor lifestyle choices, including poor nutrition, obesity, and sedentary lifestyles—all of which are preventable. In the midst of Breast Cancer Awareness Month, make an effort to help yourself and the women around you make these positive changes to help lower your risk:

Fight back with fiber:
Fiber sweeps through the digestive tract, helping to eliminate carcinogens from the intestine and fuel healthy intestinal bacteria. Additionally, fiber may help your body excrete excess estrogens, which are naturally released into the intestine and are picked up and eliminated by fiber. Good sources of fiber include fruits and veggies, whole grains, beans, and seeds.

Load up on plants:
When it comes to fruits and vegetables, it’s ok to be heavy-handed with your portion sizes. Pigments that give plants their rich colors (such as beta-carotene and anthocyanins) have been found to have powerful anti-cancer effects. Broccoli, cabbage, kale, and other cruciferous veggies are particularly helpful in breast cancer prevention since they contain phytonutrients called indoles. Aim to enjoy at least five servings of fresh produce each day, choosing a variety of colors to be sure you’re consuming a wide range of phytonutrients. Try cutting up or preparing produce early in the week to make it quick and appealing later, even when you’re busy.

Be choosy with fats:
Not all fats are created equal! Replacing foods high in saturated and trans fats (such as red meats, poultry skin, and margarine) with unsaturated fats (found in fish, nuts, and seeds) has been found to reduce inflammation and decrease the risk for diseases such as cancer and heart disease. Since a high fat diet has also been shown to increase cancer risk, try to make 20-35% of your total daily calories come from fats- primarily UNSATURATED. Saturated fats should be less than 7% of your total daily calories and trans-fats as close to zero as possible.

Sip wisely:
Excess alcohol consumption may skyrocket your risk for breast cancer. Although you don’t need to avoid drinking altogether, try to limit your consumption and choose lower-sugar, higher-antioxidant options such as red wine.

Bianca Terán, University of Arizona