The Link Between Diet and Breast Cancer

October is national breast cancer awareness month.  With pink ribbons all around it is a perfect time to talk about how a person's diet affects their risk for developing breast cancer as well as affects the long term survival of those who have been diagnosed with breast cancer. Research has shown a low incidence of breast cancer in cultures where the diet is mostly plant based. Immigrants who have abandoned their diets of soy, rice, and vegetables and adapted the Western diet of meat, diary, and fat have an increase in the incidence of Breast cancer.

There have been studies that show folate (found in fruits and vegetables) is protective against breast cancer. Additional studies show higher body fat increases circulating estrogens in the body and thus increases the risk of breast cancer. Diet also plays a role in the age menarchy begins in women, increasing the years of estrogen exposure and increasing overall breast cancer risk. With all of this said, how can a healthy women decrease her risk of breast cancer through her diet?

Reducing Breast Cancer Risk With Diet:

Maintain a healthy body weight: Both a Women’s Health Initiative and Swedish Mammography cohort studies have shown a link of breast cancer and obesity

Reduce/eliminate Alcohol: Consuming alcohol has been shown to have a direct link to incidence of breast cancer. This may be due to the effects alcohol has on sex hormone levels. Limit drinks to one glass of wine or one beer a day. 

Reduce Meat: Higher intakes of red meat (more than 5-7 servings/week compared to 3/week or greater than 2oz/day) is associated with increased breast cancer. High intake of any processed meats is linked with increased breast cancer

Reduce Fat: Increased dietary fat (40% of daily calories) especially from dairy, red meat, and saturated fat increases risk of breast cancer.

Increase Fiber: Fiber interrupts the circulation of estrogens in the body. High fiber and low fat diets decrease the overall estrogen in the body. Fiber also decreases blood sugars and lowers diabetes risks which also decreases breast cancer risk.

Increase Fruits, Vegetables, legumes: They have folic acid, fiber, isoflavones, and lignans that all help the body fight off breast cancer.

In Summary: Eating a healthy diet full of fruits and vegetables and limited in fat, meat, dairy, and alcohol has been shown to decrease breast cancer risks. 

Lastly, women between the ages of 50-74 years old please get screening mammograms every 2 years. Women younger than 50 have a conversation with your primary care doctors about when it is best to start screening for you. 

XO Samantha