Breast Cancer & Diet, Is There a Connection?
OCTOBER IS NATIONAL BREAST CANCER AWARENESS MONTH!
Breast cancer is the most diagnosed form of cancer in the U.S. and ranked the second leading cause of death among American women (1). While the majority of cases present in women, it can rarely affect men as well leading to a number of deaths related to the cancer diagnosis (1). With prevalence reaching these types of numbers, and an estimated 1 in 8 women (1) predicted to be diagnosed in their lifetime, awareness of ways to prevent or lower the risk for developing breast cancer. However, thankfully, death rates related to breast cancer have been on the decline since 1990 due to increased awareness, more advanced screening techniques, and earlier detection (1).
Nutrition has been slowly climbing to the forefront of medical treatment of chronic disease, and the treatment of cancer is no exception. Because of these staggering numbers and to increase awareness, I wanted to share the connection between diet and breast cancer – or if there is any connection – as the current research shows.
Currently, there is no evidence to show that specific foods will be guaranteed to reduce your risk of breast cancer, however, there is support that practicing certain dietary habits can. The recommendations for breast cancer risk appear similar to those for most other cancers (2), like eating –
Antioxidant-rich fruits and vegetables
Adequate fiber
Whole grains
Low-fat dairy and lean meats
These foods have all been shown in studies to support a lower risk for cancer development and increased prevention of cancer recurrence. I’ve picked out a couple of dietary staples that are packed with cancer-fighting nutrients that are easy to add into your diet!
5 FOODS TO FIGHT BREAST CANCER RISK
GREEN TEA//:
This drink is good for pretty much anything! Specifically for cancer risk, green tea is high in antioxidants which help fight free radicals that may cause cell damage and increase cancer risk (2). Studies are still ongoing in both animal and human trials to determine the full impact that green tea can have on cancer risk and prevention, but the current research is leaning towards its amazing benefits.
PEACHES//:
Polyphenols present in peaches, as well as plums, have been linked to preventing estrogen-independent breast cancer due to their ability to actually eliminate cancerous cells, while not affecting healthy cells (2, 3). This was shown in an animal study from 2009 (3), and while eating fresh fruits is always a good idea, more research is needed.
BERRIES//:
Berries of all kinds have been known for their high antioxidant levels, especially blueberries. With high antioxidant levels comes high protection against free radicals, inflammation, and a plethora of other health benefits. There are no current recommendations on daily berry intake, but eating 3/4 – 1 cup to cash in on one of your daily fruits servings could certainly prove beneficial in promoting cellular health in terms of cancer prevention.
LEAFY GREENS//:
The darker the greens, the higher the nutrient content. Dark greens are known to be rich in fiber, antioxidants, and important vitamins such as vitamin E and vitamin K (2). Great options to incorporate into salads, smoothies, and more include spinach, chard, kale, arugula, and beet greens.
SALMON//:
The American Cancer Society has recommended that diets low in fat could be protective against cancer development (4), however, omega-3 fatty acids, which are high in cold-water fish like salmon have been shown to promote a healthy immune system which is important in cancer prevention and treatment (2). *If you do not eat fish, you can also get the benefit of omega-3 fatty acids from walnuts, flaxseed, and chia seeds.
WHAT ABOUT THE SOY DEBATE?
Soy products have obtained an incredibly bad rap when it comes to breast cancer development and recurrence in survivors. This is because of the presence of specific isoflavones present in soy – phytoestrogens (5). These mimic the structure of estrogen, thus the name, and have been thought to increase estrogen levels in women. Since higher estrogen levels have been linked to an increased risk of breast cancer (6), it’s understandable why ingesting these food products could be concerning for those who are at a higher risk of cancer development or who have already survived a bout of cancer and want to avoid recurrence. The truth is, these phytoestrogens do not raise estrogen levels in women, and the amount found in food sources is simply not high enough for this impact (6). These also do not cause the same inflammatory response that estrogen can, despite their ability to bind to the same sites (2).
KEEP IN MIND:
The majority of studied on diet and breast cancer are observational, meaning researchers keep track of the women involved over a period of time to determine if cancer risk is higher or lower based off of one variable that they choose. While these studies can lean towards their hypotheses that “x” affects breast cancer risk, there is room to admit that there are many other factors that can contribute to an individual’s risk for developing cancer – such as lifestyle habits, weight loss over time, exercise, smoking, and so many others.
What’s the take away from all of this? Practicing a diet high in fruits and vegetables, whole grains, and other whole, real foods can be beneficial to reduce your cancer risk – as well as support an overall healthy lifestyle that offers other amazing health and wellness benefits.
If you have a family history of breast cancer, have already been diagnosed, or are a survivor of breast cancer and are looking to maintain or create the healthiest way to live supporting a cancer-free life, make sure you discuss dietary changes with your treatment team and dietitian. Diet is not one size fits all and they are there to help create the best fit for you and your recovery journey! *The links below are wonderful resources if you need or want more information!
xx,
mallory
SOURCES:
National Breast Cancer Foundation Inc., Breast Cancer Facts
Healthline, TryThis: 15 Foods to Help Prevent Breast Cancer
J Agric Food Chem, Identifying peach and plum polyphenols with chemopreventive potential against estrogen-independent breast cancer cells
American Cancer Society, How Your Diet May Affect Your Risk of Breast Cancer
Oncology Nutrition (AND), Soy and Breast Cancer
Mayo Clinic, Will eating soy increase my risk for breast cancer?