Breast Cancer – can you reduce your risk through diet?

Cancer is a scary disease so it makes sense that we’d want to do all we can to cut our risk of

developing it. You probably know someone who has or had cancer, you may have had a cancer scare yourself. My grandma died of breast cancer so this issue is very personal to me.

Breast cancer basics

Breast cancer develops when abnormal cells in the breast start to grow and reproduce uncontrollably, creating a growth of abnormal tissue called a tumour. It is the most common cancer in the UK and although it mainly affects women, men can have it too; around 370 men are diagnosed each year in the UK compared to around 55,500 women.

Not every lump in the breast is a tumour – it’s normal for breast tissue to change throughout your cycle, from soft to lumpy, depending on hormone levels. Knowing your body is important so you can spot any irregular changes.

One in seven women in the UK will develop breast cancer during their lifetime and diet and lifestyle play a big role. Of course, genetics may increase your overall risk but even if you have the gene mutations that are considered high-risk, it doesn’t mean that you’ll develop breast cancer. Only five to 10 per cent of breast cancers are caused by faulty genes.

What foods increase your risk?

There are certain foods that may increase your risk of breast cancer if eaten regularly but it doesn’t work for everyone. Some people have higher chances of developing the disease and so may be more sensitive to dietary factors while others may have a poor diet and never get ill. As we generally don’t know what our chances are, it is sensible to take all the precautions we can.

A recent study revealed that women who ate a Western-style diet based on meat, processed meat, hydrogenated and saturated fats, fast food, refined cereals, sweets and soft drinks had a very high risk of developing breast cancer compared to women who ate a healthy vegan diet based around vegetables, fruits, pulses, nuts, seeds and wholegrains. These women had a very low risk. There are many other studies that show similar results and it’s not a coincidence!

Cow’s milk consumption has been linked to breast cancer in a number of studies, increasing the risk by up to 50 per cent. It’s likely because cow’s milk increases the levels of a growth hormone (IGF-1) in your body and that can encourage cancer growth. Milk also naturally contains oestrogens and so increases your own levels of these hormones, which may be dangerous for oestrogen-sensitive breast cancer. As two-thirds of UK cow’s milk comes from pregnant cows, whose hormone levels are naturally high, some scientists have expressed concerns about cow’s milk consumption and the risk of breast cancer. There are, however, other potentially cancer-causing compounds in milk, such as pesticides and nanoplastics.

Meat is also associated with a higher risk of breast cancer – red and processed meat in particular. Cooked meat, for example, contains cancer-causing N-nitroso-compounds, polycyclic aromatic hydrocarbons and heterocyclic amines. There’s also haem iron (iron from meat as opposed to non-haem iron from plants), which may contribute to cancer by damaging your DNA. And, of course, there are pesticide residues that can cause all sorts of health issues and tend to accumulate in the fat in meat.

Avoiding ultra-processed foods – those made from processed ingredients with added fats, sugar or salt – also seems to be important in cancer prevention.

When it comes to the different types of fat, some do play a role in breast cancer as well – saturated fat can increase your chances of developing it, for example. Studies show that women who consume the most saturated fat (from animal products but also coconut and palm oil) have a higher risk of breast cancer.

All these components, when consumed regularly over long periods of time, can lead to an increased risk of cancer.

What to eat to reduce your risk of breast cancer?

It follows that a healthy diet that reduces your risk of breast cancer consists of plenty of fresh, minimally processed, plant-based foods, such as fruit and vegetables, wholegrains, pulses, nuts and seeds. It should contain healthy fats, such as virgin olive oil, rapeseed oil (for cooking), chia seeds, walnuts, avocados and nut butters.

To lower your risk even further, limit your consumption of processed and fatty foods, sweets and sugary drinks as these affect your metabolism in a negative way. Mock meat products are fine as long as they are consumed in moderation and not every day – there simply isn’t enough information yet on the health effects of such high intakes.

Post-diagnosis diet

A recent study looked at the effects of a wholefood, plant-based diet on the health of women treated for breast cancer. After eight weeks, all their important health markers improved. No diet can cure cancer but a healthy vegan diet can certainly support your health and recovery.

Soya and breast cancer

There’s a great deal of confusing information on the internet but if you look at scientific studies, they paint a much clearer picture – soya consumption lowers the risk of breast cancer!

When it comes to soya intake in breast cancer survivors, it is considered absolutely safe and may even lower the risk of cancer recurring.

Take note!

Diet is important in lowering your cancer risk but so are other lifestyle factors. There are some that do increase your risk of the disease and they include smoking, obesity and alcohol consumption. There’s also a small increase in risk from taking contraceptive pills and combined hormone replacement therapy (oestrogen and progestogen) but it’s best to discuss this with your doctor.

There are some risk factors that you cannot influence so try to not worry about those too much. They include starting your periods before the age of 12, late menopause – after the age of 55, aging, family history, certain diseases and ethnicity.

What’s much more important are the factors that lower your risk of the disease and you can certainly influence them. They include a healthy plant-based diet, being physically active, maintaining a healthy weight, drinking only low amounts of alcohol (or none at all!) and breastfeeding your child if possible.

Nothing can shield you from breast cancer 100 per cent but there’s a lot you can do to minimise your risk.