Your diet might be a factor in whether you develop breast cancer --- but beware of anyone who promises that a specific food or nutrient offers protection. It makes sense to avoid the most common cancer affecting women, but as with everything else about cancer, nutritional strategies can be complicated. The American Institute for Cancer Research cites promising research involving all kinds of nutrients, but cautions that no one food can prevent cancer. Still, you can reduce your risks with healthy lifestyle choices, including decisions about your diet.
Overall Protection
Eating a predominantly plant-based diet can cut your overall risk for cancer, according to the American Institute for Cancer Research. The AICR advises you to fill two-thirds of your plate with vegetables, fruit, whole grains and beans. In part, cancer protection may come from specific nutrients. Recent studies show that whole grains, garlic, legumes and berries may convey benefits, and plant-based diets help maintain a healthy weight -- a critical factor in breast cancer prevention.
Breast Cancer Specifics
While maintaining a healthy weight reduces your risk for breast cancer, MayoClinic.com advises that pinning down the effects of specific nutrients is difficult. For instance, studies in countries where women typically eat a low-fat diet show lower rates of breast cancer. In the United States, high-fat diets have been linked to increased colon and prostate cancer, especially among meat eaters, but not to breast cancer rates. Growing evidence suggests that vitamin D may offer benefits against cancers including breast cancer, but some studies show little benefit or even higher risk. There's one definite dietary precaution -- drinking alcohol. Even several alcoholic drinks per week raises your risk of breast cancer.
What About Soy?
Breast cancer researchers have been keenly interested in the effects of soy foods, especially given the lower rates of breast cancer among East Asian women who consume lots of soy proteins. Breastcancer.org, a nonprofit information organization, notes that these results may be affected by lifestyle factors: Asian women also tend to eat less fat and more fresh produce, exercise more, drink less alcohol and maintain a healthy weight. Soy contains estrogen-like compounds called isoflavones that your doctor may want you to avoid if you're at risk for estrogen-receptor-positive breast cancer. It's not yet clear whether isoflavones increase or decrease the risks. Moderate amounts of soy are fine for most women, Breastcancer.org advises.
Recommendations on Prevention
Nutrients called antioxidants are touted as protection against cancer. According to the American Cancer Society, antioxidants may well help guard against tissue damage that can contribute to cancer --- another reason to eat plenty of antioxidant-rich fruits and vegetables. If you're already at risk for developing breast cancer, consider avoiding alcohol. Finally, be sure to balance your healthy diet with exercise -- at least 30 minutes a day, five days a week to help avoid overweight to further limit your risk for developing breast cancer.
