October is Breast Cancer Awareness Month, making it a good time to think about the everyday choices that can support your health. While there is no specific food or diet that can prevent breast cancer, a balanced eating pattern, regular physical activity, maintaining a healthy weight, and limiting alcohol can all be part of a healthy lifestyle that may help lower breast cancer risk.
At Highland District Hospital, we believe taking care of your health starts with understanding the steps you can take today. Eating a variety of nutritious foods is one simple way to support your overall health and well-being.
Can What You Eat Affect Breast Cancer Risk?
Breast cancer risk is influenced by many factors, including some that cannot be changed, such as age and family history. Lifestyle factors can also play a role. Research suggests that maintaining a healthy weight, being physically active, and limiting alcohol consumption can help lower breast cancer risk.
When it comes to diet specifically, research has not identified one particular food or “breast cancer diet” that prevents the disease. Instead, focusing on an overall healthy eating pattern is a practical approach to supporting your health.
What Foods Are Good for Breast Health?
A healthy eating pattern includes a variety of nutrient-rich foods. When planning meals, try to include:
Vegetables and fruits
Fill your plate with a variety of colorful vegetables and whole fruits. Different fruits and vegetables provide different vitamins, minerals, fiber, and other nutrients.
Whole grains
Choose whole-grain foods such as oatmeal, whole-wheat bread, brown rice, and other whole grains more often than refined grains.
Beans and legumes
Beans, peas, and lentils provide fiber and plant-based protein and can be an easy addition to soups, salads, grain bowls, and other meals.
Lean sources of protein
Choose a variety of protein sources, including fish, poultry, beans, lentils, and other nutrient-rich options.
Nutrient-rich foods
Build meals around foods that provide important nutrients without excessive added sugar, saturated fat, or calories. The goal is not perfection. Small, consistent changes can make healthy eating more manageable and sustainable.
What Foods Should You Limit?
Healthy eating is about more than adding nutritious foods. It can also mean limiting foods and beverages that provide fewer nutrients.
The American Cancer Society recommends limiting or avoiding red and processed meats, sugar-sweetened beverages, highly processed foods, and refined grain products as part of an overall healthy eating pattern.
You do not have to completely eliminate your favorite foods. Instead, focus on balance and make nutrient-rich foods the foundation of most meals.
Does Alcohol Increase Breast Cancer Risk?
Yes. Alcohol consumption is associated with an increased risk of breast cancer, and the risk increases as alcohol consumption increases. Current CDC guidance notes that even moderate alcohol consumption can increase breast cancer risk.
If you drink alcohol, talk with your healthcare provider about your individual health and risk factors. Choosing not to drink or drinking less can be one way to reduce your cancer risk.
What About Vitamins and Supplements?
It can be tempting to look for a vitamin, supplement, or “superfood” that promises to prevent breast cancer. However, there is no strong evidence that vitamins or dietary supplements reduce the risk of developing breast cancer.
For most people, getting nutrients from a varied, balanced diet is a better approach than relying on supplements. If you are considering a supplement, especially if you are taking medications or undergoing cancer treatment, talk with your healthcare provider first.
Healthy Eating During and After Breast Cancer Treatment
Nutrition can be especially important for people who have been diagnosed with breast cancer. Treatment may affect appetite, taste, digestion, energy levels, or the body's nutritional needs.
There is no single diet that is right for every person during or after cancer treatment. Your nutritional needs may depend on your treatment, side effects, overall health, and other factors. A healthcare provider or registered dietitian can help you develop an eating plan that supports your individual needs.
For breast cancer survivors, healthy eating can support overall health and quality of life. Research also suggests that healthy lifestyle habits, including physical activity and maintaining a healthy weight, are important components of survivorship care.
Simple Ways to Eat for Better Health
- Healthy eating does not have to be complicated. Try starting with a few simple habits:
- Add a fruit or vegetable to each meal.
- Choose whole grains more often.
- Include beans, lentils, fish, poultry, or other nutritious protein sources.
- Drink water instead of sugar-sweetened beverages more often.
- Limit processed and red meats.
- Pay attention to portion sizes and your body's hunger and fullness cues.
- Plan meals and snacks ahead of time when possible.
- Enjoy your favorite foods in moderation rather than following overly restrictive diets.
Pairing healthy eating with regular physical activity can provide additional health benefits. The American Cancer Society recommends that adults get 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous-intensity activity each week, or a combination of the two.
Eating Right Is One Part of Breast Health
A healthy diet is one part of taking care of your breast health—but it is not a substitute for recommended screenings or medical care. Your age, family history, genetics, personal health history, and other factors can affect your breast cancer risk and screening needs.
If you have questions about your breast health or are due for a mammogram, talk with your healthcare provider about the screenings and care that are right for you.
At Highland District Hospital, our team is committed to providing compassionate, exceptional care close to home. From preventive care and screening to diagnosis and treatment, we are here to support you throughout your healthcare journey.
Your health matters. Your choices matter. And taking small steps today can help support a healthier tomorrow.
Highland District Hospital
Exceptional care. Exceptional service. Every time.
