Time to take care

Experts say at least a quarter of breast cancer cases are preventable. To mark Breast Cancer Awareness Month, Michele O’connor discovers how to reduce your risk

Lose surplus pounds

Excess weight has been identified as a risk factor for various cancers, including breast cancer, says Thalie Martini, CEO of Breast Cancer UK (breastcanceruk.org.uk).

“Fat cells produce oestrogen, so extra fat cells mean more oestrogen in the body and higher levels of this increase breast cancer risk and can encourage certain types of breast cancers to develop and grow.”

Yet an analysis of studies tracking nearly 190,000 women for a decade found those who lost 9kg or more reduced their risk of breast cancer by 26%. Women who lost between 4.5 and 9kg (10 to 20lb) had a 16% lower risk while those who lost between 2kg and 4.5kg (4.4lb and 10lb) cut their risk by 13%. Every kilo counts.

Live like an Italian

Although there is no ideal diet for breast cancer prevention, the Mediterranean diet is one to consider adopting, suggests Thalie.

“It’s known for being high in olive oil, vegetables, fruit, plant protein, fish and other seafood, wholegrains, nuts, and low-fat dairy, accompanied by moderate alcohol intake and low red meat consumption.

“It can serve as guidance, is easy to stick to, is healthy, and contains many of the foods linked to a decreased breast cancer risk.”

Look and feel

“Check your breasts at the same time every month using your index and middle fingers and walk around the whole breast in a spiral motion including under your armpit and then repeat on the other side,” advises Dr Bana Haddad, GP and medical adviser for Breast Cancer UK.

“Being aware of your breasts is important at all stages of life.”

Know what’s normal for you and make sure you report any changes to your GP. Go to breastcanceruk.org.uk/checkyourbreasts for an animated breast check video for guidance.

Make an effort to be active every day

A study in the British Journal of Cancer suggests that exercise can reduce breast cancer risk by around 20%.

Scientists believe being active reduces the number of fat cells – responsible for the release of certain hormones, such as oestrogen and testosterone – which encourage tumour growth. Exercise also helps increase insulin sensitivity and glucose metabolism which helps protect against cancer.

Drink less alcohol

“Drinking any amount of alcohol increases breast cancer risk,” warns Thalie. And the more you drink, the greater the risk.

“There are several reasons for this, for example, alcohol breakdown products can damage DNA which increases the risk of cancer. Alcohol also increases levels of circulating oestrogen, which can increase breast cancer risk.”

Make bacon sarnies an occasional treat

Processed meats such as ham, bacon, sausages and other cured meats like salami are associated with an increased risk, say experts.

“A combination of factors, such as high levels of saturated fat, cholesterol, N-nitroso compounds and haem iron may promote the development of breast cancer,” says Thalie.

Wear a well-fitting bra

Wearing the wrong size bra is not only uncomfortable, it can harm your breasts, warns the Research Group in Breast Health at the University of Portsmouth. Half of all women experience breast pain, stretch marks and skin abrasions as a result of poor support. Breasts change size, shape and position throughout the menstrual cycle and life so it’s not surprising that your bra size can alter. So get measured regularly.

Have beans on (wholemeal) toast for lunch

Pre-menopausal women who eat a high-fibre diet are almost a fifth less likely to suffer from breast cancer, according to a study published in the journal Cancer.

It’s thought that fibre-rich foods reduce levels of the hormone insulin that helps fuel tumours, and may reduce circulating oestrogen levels.

The recommended daily fibre intake for women is 25g, but most UK women only manage 17g. Foods rich in fibre include bananas, apples, pears, broccoli, cauliflower,

carrots, spinach, cabbage, lentils, oats, bran cereal and baked beans.

Quit smoking

Smokers are up to 35% more likely to develop breast cancer.

The risk is higher for women who started smoking as teenagers, researchers said, and remains for at least 20 years after quitting.

Eat dinner at least two hours before bedtime

This could lower the risk of developing breast cancer by up to 20% compared to those who ate after 10pm or close to bedtime, say scientists at the Barcelona Institute for Global Health.

Lead researcher Dora Romaguera said: “Further research is needed to understand the reasons behind these findings, but everything seems to indicate that the timing of sleep affects our capacity to metabolise food.”

Watch out for harmful chemicals

Exposure to endocrine disrupting chemicals (EDCS) may increase your breast cancer risk, warns Thalie. These are found in everything from cosmetics to fabrics that are treated to be flame retardant.

Examples include bisphenols found in hard plastics and till receipts, glyphosate in weedkiller, phthalates and synthetic musks used in candles, air fresheners and cleaning products and preservatives such as parabens or UV filters used in cosmetics. So check labels for ingredients and look for natural alternatives.

Eat a rainbow of vegetables

“Eating non-starchy vegetables decreases the risk of oestrogenreceptor negative breast cancer,” says Thalie. Vegetables, such as courgettes, mushrooms, tomatoes, broccoli, aubergine or spinach contain vitamins C and E, minerals, fibre and other bioactive compounds, which could help prevent cancer. Also, red or orange fruit and vegetables, such as tomatoes, carrots, sweet potatoes, pumpkins, apricots and mangoes contain carotenoids.

“These are thought to have anti-cancer properties and can help prevent the development and spread of breast tumours,” she explains.

Vitamins C and E, minerals and fibre could help prevent cancer

Avoid single-use plastic

These can contain toxic chemicals (EDCS), such as phthalates which may increase breast cancer risk.

Use a stainless-steel water bottle, select loose, unpackaged fruit and veg, store food in glassware with silicone lids or porcelain containers and avoid plastic cutlery, cups and plates.

Take the simple lifestyle quiz at the Breast Cancer UK Prevention hub, breastcancerprevention.org.uk