What can women really do to reduce breast cancer risk?

Breast cancer can feel frightening because no woman can completely control whether it happens. Ageing, family history, genes and reproductive history all play a part.

The World Health Organisation states that most breast cancers occur in women with no modifiable risk factor apart from being female and over 40.

This clearly shows that a breast cancer diagnosis is never a woman’s fault. Yet “not completely preventable” does not mean “nothing you do matters”.

Your daily habits can help lower risk and support overall health.

For women who have completed breast cancer treatment, similar habits may support recovery and long-term wellbeing, to complement your regular follow-up care with your specialist.

Think overall food pattern, not just ‘anti-cancer’ superfood

No juice, herb or supplement can prevent breast cancer. What matters more is the pattern of foods you eat repeatedly.

Build your meals around vegetables, fruit, beans, lentils and wholegrains, with sensible portions of lean protein.

This can still look wonderfully Malaysian, such as brown or mixed-grain rice with ikan bakar and ulam; chapati with dhal and vegetables; yong tau foo noodle soup with extra greens; or oats with fruit and nuts.

These foods provide fibre and antioxidant plant compounds that support health. They also make meals satisfying.

You do not need to ban rice, noodles or favourite family dishes. Adjust the balance of your meals by including more vegetables, enough protein and some carbohydrates.

After menopause, weight deserves gentle attention

The connection between body weight and breast cancer is not about appearance.

After menopause, fat tissue becomes an important source of oestrogen. Higher levels of body fat may also affect insulin and inflammation, which are signals that can encourage some cancer cells to grow.

The aim is not crash dieting. If weight loss is your goal, gradual changes are more realistic, such as reducing sugary drinks, serving slightly smaller portions, cooking at home more often and limiting mindless snacking.

For breast cancer survivors, weight changes can be affected by treatment and menopause. Seek personalised advice from a dietitian rather than struggling alone.

Move in ways that fit real life

Regular physical activity is linked with a lower risk of breast cancer, both before and after menopause. It can help regulate hormones, insulin, inflammation and body fat.

Work towards 150 minutes of moderate activity each week, and add muscle-strengthening exercise twice weekly. Brisk walking, dancing, gardening, housework and taking the stairs all count.

Start where you are. A 10-minute walk after lunch and another after dinner is meaningful. Consistency matters more than an impressive workout you cannot maintain.

Be honest about alcohol

Alcohol is a proven breast cancer risk factor; even small amounts can increase risk. The body converts alcohol into a substance that can damage cells, and alcohol can also raise oestrogen levels.

For cancer prevention, not drinking alcohol offers the lowest risk. If alcohol is part of your social life, reduce how often and how much you drink. Choose an alcohol-free option at gatherings without feeling that you owe anyone an explanation.

What about survivors?

If you have had breast cancer, do not begin strict diets, high-dose supplements or traditional remedies without discussing them with your oncology team. “Natural” does not always mean safe, and some products can interfere with treatment.

Evidence for preventing recurrence through one specific food remains limited. Current guidance encourages survivors, when medically able, to follow the same broad cancer-prevention pattern which is eating nourishing meals, getting regular physical activity, maintaining a healthy weight and consuming very little or no alcohol. Your plan should be adapted to your treatment, symptoms and recovery.

Finally, healthy living does not replace screening or medical care. Attend recommended breast screening, know what is normal for your breasts and have any new lump or change checked promptly.

Breast cancer prevention is not about living fearfully or eating perfectly. It is about giving yourself more protection through small choices that are repeated and treating your body with care, not blame.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.

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