Every year, Pink October is a crucial opportunity to raise awareness about breast cancer prevention. While medical treatments play an essential role, prevention through a healthy diet and daily habits can make a real difference. In this article, we offer you ways to adjust your eating habits and adopt a preventive lifestyle to reduce the risk of breast cancer.
Reduce Inflammation Through Diet
Chronic inflammation is a key factor in the development of many diseases, including cancer. When it persists in the body, it creates an environment conducive to the growth and multiplication of cancer cells. Fortunately, a proper diet can play a major preventive role by reducing this inflammation. We have written a full ebook on this topic: The Anti-inflammatory Diet Guide to give you all the tips you need, of which here are a few important points to know:
1. The Importance of Omega-3s
Omega-3s are polyunsaturated fatty acids known for their anti-inflammatory properties. They help restore balance with omega-6s, which, when consumed in excess (through vegetable oils like soybean or sunflower oil, and processed foods), can promote inflammation. Omega-3s reduce the production of inflammatory molecules like cytokines and prostaglandins.
The main sources of omega-3s include fatty fish (such as sardines, mackerel, herring), as well as certain seeds and nuts (flax, chia, walnuts).
- Walnuts] and flaxseed, chia seeds], or hemp seeds are rich in ALA (alpha-linolenic acid), another type of omega-3 that the body can convert in small amounts to EPA and DHA. Adding a handful of walnuts to your daily diet, or using flaxseed, hemp, or camelina oil in dressings, can support the overall anti-inflammatory effect.
- Fatty fish are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two types of omega-3s that are particularly effective at inhibiting inflammatory responses. Consuming fatty fish like sardines or mackerel twice a week helps maintain optimal omega-3 levels in your body.
2. Green and Cruciferous Vegetables: Powerful Allies Against Inflammation
Green vegetables and cruciferous vegetables (such as broccoli, kale, cauliflower, and Brussels sprouts) are powerful natural anti-inflammatories, rich in phytochemicals. These vegetables contain antioxidants and glucosinolates, molecules that, when broken down, release active compounds like sulforaphane. This compound is known for its protective effects against inflammation and its ability to support detoxification in the body. It helps eliminate harmful substances that promote inflammation. Leafy green vegetables, like spinach and kale, are packed with vitamins such as vitamin C and B9 (folates), which help reduce inflammation markers in the body. Their high fiber content also regulates digestion and maintains good gut health, which is crucial in the fight against inflammation.
3. Other Anti-inflammatory Foods to Include
In addition to omega-3s and cruciferous vegetables, many other foods play a significant role in reducing inflammation and can be integrated into a daily diet. For example:
- Turmeric: This spice contains curcumin, a powerful natural anti-inflammatory that inhibits several molecules involved in inflammation, including cytokines and the transcription factor NF-kB. When paired with black pepper (which enhances its absorption), turmeric can be a valuable addition in the fight against inflammation. For more effective action, consider turmeric supplements.
- Berries such as blueberries, raspberries, and strawberries are rich in polyphenols and anthocyanins, antioxidants that fight free radicals and help reduce systemic inflammation.
- Green tea contains catechins, a type of powerful antioxidant that has demonstrated anti-inflammatory effects. Regularly drinking green tea can help reduce inflammation markers in the blood. You can also consider matcha.
Ultimately, think about diversifying your diet as much as possible, with a diet that is 85% plant-based, which will help take care of your body and act preventively against diseases.
Reduce Acidosis
The human body must constantly maintain an acid-base balance to function properly. An excess of acids in the body, called acidosis, can contribute to an environment conducive to the development of chronic diseases, including certain types of cancer, such as breast cancer. Many nutrition experts believe that acidosis promotes inflammation and weakens the body’s defense mechanisms.
To reduce acidosis and promote a more alkaline environment, it’s essential to follow a diet that limits acid-forming foods and emphasizes alkalizing foods.
Step 1: Limit your intake of refined sugars, animal proteins, dairy products, and processed foods. These foods are highly acid-forming. When metabolized, these foods create acidic by-products in the body, increasing the acid-base imbalance and exacerbating inflammatory processes. Also avoid sodas, refined grains, additives, and excess medications.
Step 2: Adopt a diet rich in alkaline vegetables and fruits. Fruits and vegetables help neutralize excess acids in the body, thus promoting a more balanced pH. Some foods, although naturally acidic before digestion, are actually alkalizing once metabolized by the body. This is the case for citrus fruits (like lemon), leafy greens, and certain fruits.
Also consider herbal teas, especially nettle and horsetail, and superfoods like wheatgrass, chlorella or spirulina, as well as tubers (sweet potatoes, pumpkins, etc.).
Support the Liver and Kidneys, Essential Detox Organs
The liver and kidneys are major organs of the elimination system, known as emunctories. They play a central role in the detoxification of the body, filtering harmful substances and regulating hormone levels, including estrogens. Excessive estrogens can be linked to an increased risk of breast cancer.
To optimize liver function, make use of herbs and spices. These are known for their ability to support and stimulate liver function. They help the liver break down toxins and regulate hormone levels. For example, garlic, with its sulfur compounds, activates liver enzymes that facilitate toxin elimination, in addition to having antibacterial and antiviral properties. Parsley helps purify the kidneys and promotes toxin elimination through urine, while also supporting liver functions. Also consider infusions of rosemary, burdock, and lemon balm.
The kidneys, on the other hand, eliminate water-soluble toxins through urine. Good hydration is therefore essential for their proper function. Drinking plenty of water throughout the day helps dilute toxins and facilitates their elimination. Herbs like fennel and dandelion are particularly beneficial for the renal system. They promote diuresis, helping to eliminate excess salt and toxins through the kidneys. Dandelion, for example, is known to stimulate kidney function while providing antioxidants that protect kidney cells.
Better Insulin Management
Managing insulin levels is another essential factor in breast cancer prevention. Studies have shown that high insulin levels and insulin resistance may be associated with an increased risk of developing certain cancers, including breast cancer. Excess insulin can promote cell proliferation and inflammation, two mechanisms often involved in tumor development.
Therefore, it is important to favor foods with a low glycemic index. Low glycemic index (GI) foods are slowly digested by the body, leading to a gradual increase in blood sugar levels and, therefore, controlled insulin production. By reducing blood sugar spikes, you decrease the risks of insulin resistance and the pro-inflammatory effects of this hormone. Replace high glycemic index foods, such as white pasta and bread, with alternatives like quinoa, lentils, and fiber-rich vegetables. For more tips, check out our ebook Guide to Low GI Nutrition.
Fiber, found in vegetables, fruits, legumes and whole grains, is essential to regulate blood sugar levels. They slow the absorption of carbohydrates and prevent sudden fluctuations in glucose levels. By maintaining stable blood sugar, you help your body regulate insulin, thus reducing the risks associated with hyperinsulinemia. Make sure to consistently include green vegetables like broccoli, spinach, and carrots, which are rich in both insoluble and soluble fiber. Also consider whole grains like brown rice and whole wheat bread.
Other Preventive Actions to Adopt
In addition to a healthy diet and proper supplementation, certain daily habits can significantly contribute to breast cancer prevention. These simple but effective actions help reduce risk factors while strengthening overall well-being. Here are some essential habits to add to your routine:
1. Regular Physical Activity
Engaging in moderate physical activity is one of the most effective ways to reduce the risk of breast cancer. Studies show that daily 30 minutes of exercise can reduce the risk by up to 20%. Exercise helps maintain a healthy weight, regulate hormones, and reduce inflammation. It also improves blood circulation and strengthens immunity.
2. Sun Exposure: Vitamin D
Vitamin D, produced by the body during sun exposure, has protective effects against cancer. It plays a role in regulating cell growth and strengthening the immune system. It is recommended to get 10 to 20 minutes of sun exposure daily for optimal vitamin D production while protecting your skin. In autumn and winter, or for those living in less sunny areas, vitamin D supplementation (after a blood test) is advised.
3. Manage Stress
Chronic stress can negatively affect the body by weakening the immune system and increasing inflammation. This can increase the risk of serious diseases, including cancer. Adopting stress management techniques is essential. Meditation, yoga, deep breathing, and nature walks promote relaxation and lower cortisol levels, the stress hormone. It's important to find an activity you enjoy to make it both useful and enjoyable.
4. Breast Self-exam: An Essential Preventive Measure
Self-examination is a key prevention tool for detecting any anomalies in the breasts. While it doesn't replace a medical exam, self-examination helps familiarize you with the texture and appearance of your breasts, making it easier to detect changes. Perform self-exams once or twice a month, ideally after your period, using circular motions across the entire breast area. Look for any masses, pain, or visible changes (retractions, redness, etc.). If an anomaly is found, it is crucial to consult a healthcare professional promptly.
5. Regular Check-ups with a Gynecologist
Regular visits to your gynecologist are essential in breast cancer prevention. Annual gynecological exams help detect potential breast abnormalities early and ensure mammography screening if necessary. In France, mammograms are recommended every two years starting at 50, but earlier monitoring may be needed based on family history. Discuss your family history and personal risk factors with your gynecologist to adjust the frequency of exams.
6. Reducing Environmental Toxins
Chemicals found in certain cosmetics, cleaning agents, or food packaging can increase the risk of hormonal disruptions, often linked to breast cancer. Limiting exposure to these substances is a wise precaution. Choose beauty and cleaning products without parabens, phthalates, or endocrine disruptors, and opt for containers free of bisphenol. Here’s a clean beauty list to help guide your shopping. You can also learn more from our podcast with Isabelle Doumenc.
Think Pink: An Indispensable Support in the Fight Against Breast Cancer
The Think Pink organization works to raise awareness about the importance of screening and breast cancer prevention. Active in Europe, Think Pink organizes events like Race for the Cure, which raises funds to support research and provide assistance to women affected by this disease.
Think Pink also encourages women to take a proactive approach to breast health, such as regularly getting mammograms and taking care of their overall health. Their commitment to education and patient support is a source of hope for all those fighting breast cancer.
In support of Pink October, we are proud to support the organization: get a 20 euro discount on your membership using the code OCTOBRE20. For each use of the code, we will donate 20 euros to Think Pink. Visit our membership page.
Conclusion: Prevent to Act Better
Breast cancer prevention doesn’t rely solely on medicine. By integrating good nutritional practices, caring for your body, and staying active, anyone can reduce risk factors. Don’t forget to support initiatives like Think Pink, who work tirelessly to raise awareness and help women prevent and fight breast cancer. Find more information on the Think Pink website.
FAQ - Frequently Asked Questions
1. What types of fats are recommended to reduce breast cancer risk?
Unsaturated fats, especially omega-3s, found in fatty fish (sardines, mackerel) and seeds (flax, chia), are recommended. They help reduce inflammation and protect cells. It is advisable to limit saturated and trans fats, found in processed and industrial foods.
2. What fruits and vegetables are most beneficial for breast cancer prevention?
Cruciferous vegetables like broccoli, cabbage, and cauliflower, as well as berries like blueberries, raspberries, and strawberries, are rich in antioxidants and phytochemicals that help protect cells from oxidative damage.
3. How do omega-3s help reduce cancer risk?
Omega-3s have anti-inflammatory properties that help reduce chronic inflammation in the body, which is associated with cancer development. They can also play a role in regulating cell growth.
4. Does sugar promote the development of breast cancer?
Excessive consumption of refined sugar can cause insulin spikes, which promote cell proliferation and increase inflammation. It is recommended to favor low glycemic index foods to stabilize blood sugar.
5. Why is acid-base balance important in cancer prevention?
An excess of acids in the body (acidosis) can create an environment conducive to the development of cancer cells. A diet rich in alkalizing foods such as leafy greens and citrus helps maintain a balanced pH level.
6. How does insulin management impact cancer risk?
High insulin levels are linked to increased inflammation and excessive cell proliferation. Reducing insulin spikes with a high-fiber, low glycemic index diet can help prevent cancer.
7. What role does vitamin D play in breast cancer prevention?
Vitamin D helps regulate cell growth and strengthens the immune system. Adequate vitamin D intake, either through sun exposure or supplementation, can help reduce the risk of breast cancer.
8. Is it beneficial to adopt a primarily plant-based diet?
Yes, a diet rich in plant-based foods, including fruits, vegetables, legumes, and whole grains, is associated with a reduced risk of cancer due to their richness in fiber, antioxidants, and nutrients that reduce inflammation and protect cells.
9. Are dietary supplements necessary for cancer prevention?
Dietary supplements such as omega-3s, vitamin D, or turmeric can be beneficial, especially if dietary needs are not met. However, it’s recommended to consult with a healthcare provider before taking them, especially if on medical treatment.
10. How important is hydration in cancer prevention?
Drinking enough water and consuming detox teas (such as dandelion or fennel) help eliminate toxins through the kidneys, supporting the body’s detox process, which is essential to maintain a healthy body and prevent cancer.
