October is Breast Cancer Awareness Month. Everyone talks about it, but let's remind ourselves of some figures. Breast cancer mainly affects women (and a few men). Although there is no age limit for suffering from cancer (there are cases of early breast cancer at 25 or 30 years old), most cases of breast cancer occur after the age of 50. It is from this age onwards that the French healthcare system recommends frequent screening for breast cancer by providing mammograms every 2 years for women over 50. Breast cancer is a malignant tumor that affects the breast gland. If not addressed early enough, the tumor can spread throughout the body through cancerous cells, leading to metastasis. This is why screening is crucial. The earlier the intervention, the better the chances of recovery, while limiting the risks of spreading. Numerous studies have demonstrated a link between cancer and lifestyle (including diet). Specifically, a connection between lifestyle and the rate of breast cancer after menopause has been described.
Changing Your Diet to Reduce Risks
The frequency of breast cancer varies greatly from one geographic area to another. Numerous epidemiological studies have been conducted, and it seems that the nutritional factor is responsible for the statistical differences in breast cancer. A number of dietary habits help limit the risk of developing breast cancer. It would be a shame not to take advantage of them, but beware, so-called "at-risk" behaviors (smoking, sedentary lifestyle, extreme stress, obesity, diabetes, etc.) would cancel out the health benefits of this anti-cancer nutrition.
- Prioritize fruits and vegetables, legumes, and whole grains. In short, an alkaline diet, rich in fiber and mostly plant-based, which reduces inflammation, lowers blood and/or urinary estrogen levels, and could contribute to reducing the risk of breast cancer by 20%.
- Increase intake of omega-3 fatty acids (fatty fish, lamb's lettuce, flaxseed, rapeseed oil, etc.). Sufficient consumption of omega-3 fatty acids (compared to omega-6) reduces inflammation by allowing cells to regenerate normally. Indeed, there are fewer cases of breast cancer among populations that eat a lot of fish and more cases among those who mainly consume omega-6 fatty acids.
- Increase consumption of plant-based proteins (legumes, preferably fermented soy, quinoa, pumpkin seeds, etc.).
- Add nuts to your diet. According to a recent study, consuming nuts (about 56 g per day) would decrease the risk of breast cancer and limit tumor growth when cancer is diagnosed.
- Incorporate into daily diet some superfoods with antioxidant and anti-inflammatory properties: green tea, blueberries, turmeric, ginger, raw onion and garlic, etc.
- Reduce consumption of saturated fats. We recommend limiting the consumption of highly saturated foods such as lamb, offal, cheese, cream, butter, and eliminating those containing trans fatty acids.
- Reduce consumption of red meat and control its sources. It is better to eat meat occasionally, preferring quality cuts preferably from organic farming.
- Limit dairy product consumption, which in the long term could promote cancers, especially breast cancer. ANSES has long recommended increased consumption of dairy products during menopause to prevent osteoporosis. However, other means of obtaining calcium are known (mineral waters, nuts, certain vegetables) while protecting against osteoporosis through a varied diet combined with regular physical activity (walking, swimming, cycling, etc.).
One of the most effective ways to reduce your risk of breast cancer is to maintain a healthy weight through a balanced diet and moderate physical activity. Indeed, it appears that obese women have higher levels of circulating estrogen than women with a balanced weight. Moreover, numerous studies have demonstrated an association between body mass index and breast cancer in menopausal women.
References/Sources: Nutrition for Breast Cancer Patients and Survivors. (1) Wu AH, Pike MC, Stram DO. Meta-analysis: dietary fat intake, serum oestrogen levels, and the risk of breast cancer. J Natl Cancer Inst 1999;91:529-34. (2) Rose DP. Dietary fatty acids and cancer. Am J Clin Nutr Suppl 1997;66:998-1003S. (3) Hardman WE, Ion G, Akinsete JA, Witte TR; Dietary Walnut Suppressed Mammary Gland Tumorigenesis in the C(3)1 TAg Mouse. Nutr Cancer. 2011 Aug-Sep;63(6):960-70. (4) Milk, Lies, and Propaganda. Thierry Souccar.