Top tips to cut your chances of developing breast cancer
To mark Breast Cancer UK’s Prevention Week, Dr Hannah Moody, head of science at the charity, tells Amy Packer how to reduce your risk
WE FEAR cancer because it seems utterly out of our control but when it comes to breast cancer – the most common in the UK, with around 56,000 diagnoses each year – as many as 30 per cent of cases are believed to be preventable. So how can you lower your chance of developing the disease? What you eat: “It’s about getting the right balance in your food groups,” said Dr Moody. “You want to favour fruit and non-starchy vegetables such as broccoli, celery, courgettes or aubergine, wholegrains, oily fish and limit saturated fat, added sugar and salt.
“Research published in the journal advances in Nutrition in January 2024 showed that consuming food high in carotenoids decreases breast cancer risk. red peppers, watermelon and pumpkin are particularly high in carotenoids, which give them their colour.”
In addition, cut back on processed meat and eat more nuts, beans, wholegrains and cereals. “These are rich in fibre, which, when eaten in high quantities, is linked to reduced breast cancer risk,” said Dr Moody. What you weigh:
Keeping a healthy weight can sometimes be easier said than done but weight gain is known to increase breast cancer risk, particularly after menopause.
“Being obese after menopause means your risk of developing breast cancer is increased by around 30 per cent, according to one large UK study,” said Dr Moody. “fat cells can also release a hormone called leptin, higher levels of which have been found to increase risk.” How much you move:
If exercise is something you struggle with, just aim to do something that increases your heart rate and makes you breathe a little faster, such as:
• Take the stairs instead of the lift
• Just walking briskly will increase your heart rate
• Stand or walk around instead of staying seated while on the phone
• Get off the bus or tube a couple of stops earlier count your units: While alcohol is often noted as affecting organs like the liver, it can influence your chances of developing breast cancer. This is because alcohol gets broken down into a substance called acetaldehyde, which can damage DNA and lead to cancer,” said Dr Moody.
If you do drink, avoid exceeding UK government guidelines – no more than 14 units a week regularly – and give yourself alcohol-free days. cut toxic chemicals: “Some chemicals can interfere with the endocrine system – the system that manages the hormones in your body,” said Dr Moody. “for this reason, they are called endocrine Disrupting Chemicals (EDCS).
“These are harmful and may mimic or block the action of your hormones. Hormones, especially the female hormone oestrogen, are involved in many breast cancers. It is believed EDCS that mimic oestrogen may play a role in increasing risk.
“These can enter our bodies through contaminated food or water and be absorbed through our skin,” said Dr Moody. While EDCS can be hard to identify in some items, it is important to:
• Avoid products listing fragrance, perfume or parfum as these can include harmful chemicals
• Choose sunscreen with mineral UV filters, such as non-nano zinc oxide, and avoid cosmetics with the word “paraben” in the ingredient list.
• Avoid non-stick pans and trays.
• Reduce your use of plastic. Many plastic additives are EDCS that may leach from the products over time or when heated
‘‘ Alcohol consumption can influence your chances of getting breast cancer