Breast Cancer Awareness Month: The role of diet and lifestyle in prevention and survivorship

Written by Jessie Brakora, MA, RD, LD, Clinical Dietitian at the IU Health Joe & Shelly Schwarz Cancer Center in Carmel

Breast cancer is one of the most common cancers globally, affecting millions of women. During Breast Cancer Awareness Month, it's important to highlight how small, sustainable lifestyle changes can lower the risk of breast cancer and enhance the quality of life for survivors.

How Diet and Lifestyle Can Lower Risk

According to the American Institute for Cancer Research (AICR), one-third of the most common cancers, including breast cancer, may be prevented by following key lifestyle guidelines. For breast cancer survivors, these factors play a crucial role in reducing the risk of cancer recurrence.

1. Maintaining a Healthy Weight

Obesity is a significant risk factor for breast cancer, particularly for postmenopausal women. Fat tissue produces excess estrogen, which can fuel the growth of certain types of breast cancer. Fat cells also promote chronic inflammation, which can contribute to cancer development. By managing weight, women can reduce their risk. Even a 10% reduction in weight can make a positive impact. When it comes to weight loss, I advise against strict diets that are not sustainable, but rather encourage patients to make small changes to reduce excess calories, increase physical activity, and do this all in a way that is enjoyable and sustainable.

After treatment, breast cancer survivors can experience weight gain due to hormonal changes and decreased activity levels. However, research shows that maintaining a healthy weight can reduce the chances of recurrence.

2. Plant-Forward Diet:

The AICR advocates a plant-forward diet, rich in vitamins, minerals, fiber and phytochemicals, which work together to reduce cancer risk. The Mediterranean Diet is well known for being one of the healthiest eating patterns in the world. It is abundant in vegetables, fruits, whole grains, beans, nuts and seeds as well as olive oil. It is moderate in dairy (especially cultured dairy, like yogurt), fish, lean meats and low in processed foods and added sugars. Cruciferous vegetables like broccoli and kale, and fruits like berries, can be particularly beneficial in lowering breast cancer risk due to their antioxidant properties. Any diet recommending you cut out entire food groups probably isn’t grounded in accurate science. I typically have people focus on what they can add to their diet to move towards that Mediterranean style. Still, there are some foods that should be avoided because of strong evidence correlating them to increased chronic disease and cancer risk. So, I do strongly advise minimizing ultra-processed foods, processed red meats and added sugars.

The same diet recommendations for prevention hold true for survivorship. Aim for at least 25 grams of fiber per day. This promotes a healthy gut microbiome, supports blood sugar balance and helps to keep you feeling full and satiated.

3. Limiting Alcohol:

Alcohol consumption is linked to an increased risk of breast cancer, as it is a known carcinogen. Even small amounts of alcohol may promote cancer cell growth. For best risk reduction, the current recommendation is zero alcohol intake, regardless of type. If not completely avoided, limit alcohol intake to one drink per day (5 oz wine, 1.5 oz liquor or 12 oz beer).

4. Physical Activity:

Regular exercise not only helps in weight management, but also boosts the immune system and reduces inflammation, two crucial factors in cancer prevention and survivorship alike. The U.S. Centers for Disease Control and Prevention (CDC) recommends moderate intensity exercise for 30 minutes, five or more days per week. This includes walking, yoga and biking. Weight-bearing exercise is great for muscle growth, boosting metabolism and bone health. Studies show that regular physical activity can lower breast cancer risk by as much as 20%. Remember to start small; you don’t have to run a marathon. Any movement is better than none at all.

During Breast Cancer Awareness Month, it's important to remember that prevention and survivorship are ongoing journeys. While there are many factors that contribute to cancer risk, every individual has the power to make healthier choices that might lower this risk. To learn more, visit iuhealth.org/breastcare.