October is National Breast Cancer Awareness Month, and the perfect time to learn how to reduce your risk by eating right and engaging in physical activity. While there is no guaranteed way to prevent breast cancer, a healthy lifestyle can help reduce your risk of developing it and boost your odds of full recovery if you are diagnosed with it.
All women are vulnerable to developing breast cancer, but certain women are at a higher risk. Although some risk factors can’t be controlled, such as family history, gene mutations, and onset of menstruation and menopause, other risk factors can be reduced by focusing on nutrition and lifestyle choices.
Weight is closely connected with breast cancer risk, and risk increases for those with overweight or obesity after reaching menopause. Engaging in regular physical activity is associated with reduced breast cancer risk and is one way to help promote a healthy body weight. For optimal health, aim for at least 30 minutes of moderate-to-vigorous physical activity most days of the week.
Certain foods—high in dietary fiber, vitamins, minerals, and phytonutrients—may help protect against some cancers. The following foods include a variety of vegetables, fruits, and whole grains:
- Cruciferous and dark, leafy green vegetables:spinach, broccoli, cauliflower, brussels sprouts, cabbage, collards, and kale
- Fruits:citrus, berries, pomegranate, and cherries
- Whole grains:oats, whole-grain barley, bulgur, whole rye, and whole-grain breads and cereals
- Legumes:beans, peas, lentils, and soybeans
Alcohol intake also is linked with breast cancer risk. If you are a female of legal age and choose to drink, limit your intake to no more than one serving of alcohol per day. (A serving of alcohol is considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine, or 12 fluid ounces of beer.)
An oncology registered dietitian nutritionist (RDN) will do the following:
- Help individuals find the best food choices and ways to eat based on how they feel and what they like. For example, small, frequent snacks may be easier to tolerate than a few larger meals.
- Help patients determine if supplements and nutrient-rich beverages and foods are needed to get the nutrition they need.
- Answer questions about foods, supplements, nutrients, and diet. There is an infinite number of sources of information about diet and cancer.
- Help patients process the information they’ve found and discuss the options that may be most beneficial.
Food and nutrition are critical parts of successful cancer treatment. Nutrients support healing and the growth of healthy cells in your body; they also go a long way toward helping you maintain energy and strength.
A personalized nutrition plan based on an individual’s likes, dislikes, lifestyle, symptoms, and concerns is an integral part of cancer treatment. An RDN trained in oncology nutrition is a key part of the medical team working with people with cancer.
Once cancer treatment is complete, maintaining a nutritious eating routine can help the body heal and offer protection for the future. Center your plate to focus on fruits, vegetables, and whole grains. Studies have also found that people who limit added sugars, red meat, and alcohol have lower risks of certain types of cancer. Food choices should be easy to chew, swallow, digest, and absorb, even if high in fat.
This type of eating routine is also good for heart health and can help reduce the risk of other chronic diseases.