Break out the Pink for Breast Cancer Awareness

October is Breast Cancer Awareness Month, a month dedicated to raising awareness of breast cancer. While most of the conversation surrounds women, men also have breast tissue and can also get breast cancer.

Breast cancer is the second most common form of cancer found in women. There are some known factors that can increase your risk for developing breast cancer. While certain factors, such as genetics and sex, cannot be modified, there are certain healthy habits you can practice, reducing your risk.

There is no known special diet that eliminates your risk for developing breast cancer, however studies have shown that a Mediterranean diet may be associated with a reduced risk of breast cancer. This diet has also been linked to a reduced risk of other chronic diseases, such as heart disease and diabetes (read more about the Mediterranean Diet below).

Modifiable Risk Factors

An increased risk of breast cancer is associated with being female, increased age, prior medical and family history, radiation exposure; the list goes on. These factors unfortunately cannot be controlled; however, some risk factors can be controlled. Here are 5 things you can do to reduce your risk:

Stop Smoking: If you are a smoker, quit, if you have never smoked, don’t start. There is a link between smoking and breast cancer risk.

Be Active: Adults should aim for at least 150 minutes a week of moderate exercise. However, always ask your doctor before starting a new exercise regimen.

Cut Back on Alcohol: Drinking alcohol in excess can increase your risk. Try not to drink more than one drink a day (if that much).

Breastfeed: If you are a mother who can breastfeed, healthcare professionals encourage you to do so. Studies have shown that the longer a mother breastfeeds, the greater the protective effects.

Choose a Healthy Diet: A well-rounded diet full of fruits and vegetables may lower your risk. The Mediterranean diet specifically has been associated with a reduced risk of breast cancer in women.

Eating A Mediterranean Diet

What exactly is the Mediterranean Diet? The foundation of the Mediterranean diet consists of vegetables, fruits, herbs/spices, nuts/seeds, beans, whole grains and healthy fats. In general, meals are built around these plant-based foods with only moderate amounts of dairy, poultry, fish, and eggs.

Whole Grains: This diet includes whole grains over refined ones, providing the body with dietary fiber and the nutrients found in whole grains.

Fruits & Vegetables: Fresh produce make up much of this diet. This is where most daily vitamin and mineral intake comes from.

Varied Protein: This diet is low in red meat; instead, protein choices include mostly plant-based sources such as beans. Fish, poultry, and other lean cuts of protein are also included, but minimally.

Healthy Fat: Your body needs healthy fat to function properly. This diet includes foods high in monounsaturated fat like olive oil.

Low-fat dairy: While this diet does include dairy products, these foods are usually a lower fat option.

Remember, the word “diet” isn’t about restriction. It’s about a way of eating for your health. You can reap the health benefits of a Mediterranean diet but starting to make small changes over time that are sustainable for you.

Your Turn to Take Action: What aspects of the Mediterranean Diet are you interested in trying? Let me know in the comments below.