Eat healthy foods to reduce breast cancer risk

NAIROBI: Cancer is the third most common cause of death in Kenya after infectious and cardiovascular diseases. According to Kenya Network of Cancer Organisations, 39,000 new cases are reported annually with approximately 27,000 deaths per year.

The leading cancers in women are breast and cervical with breast cancer accounting for 23.3 per cent of all cancer-related deaths.

The causes of breast cancer are not yet fully known, but several risk factors have been identified. It is estimated that approximately 10 per cent of all cancer cases can be prevented through adopting a healthier lifestyle including healthier dietary habits.

However, there is no single food that can help prevent breast cancer and other cancers from developing. But, a diet rich in plant foods such as vegetables and fruits, whole grains and legumes may help lower risk of many types of cancer.

Maintaining a healthy body weight is also associated with reduced risk of developing breast cancer. Excess body weight with a Body Mass Index above 25, can potentially increase breast cancer risk and its recurrence.

This risk is thought to be higher in women who have excess belly fat. Excess fat around your waist works as a hormone pump, releasing excess estrogen and other hormones in to the blood stream.

An elevated level of estrogen is linked with development of breast cancer.

To minimise breast cancer risk, women should work towards having a healthy weight, with a BMI of below 25. Maintaining a healthy weight will not only reduce breast cancer risk but will also bring other health benefits like reduced risk of cardiovascular diseases, hypertension, diabetes and other non communicable diseases.

Several studies have shown reduced risk of breast cancer occurrence in individuals who consume fats, especially those from animal sources, in low quantities.

For instance, in a European study evaluating more than 37,000 individuals for eleven years, researchers found that women who regularly ate foods high in fats were 30 per cent more likely to develop breast cancer than moderate consumers.

Foods high in fat have a strong influence on hormonal activity and can trigger the release of elevated amounts of estrogen which is strongly associated with development of breast cancer.

Excess food intake can increase the risk of developing many types of cancer, including breast cancer.

When you eat more food than your body requires, excess is stored as fat which consequently cause obesity or make you overweight.

Alcoholic beverages raise a woman’s risk of breast cancer by increasing levels of estrogen and other hormones that play a role in breast cancer’s development.

Breast cancer risk is estimated to go up by 15 per cent in women who have three alcoholic drinks per week. A drink of alcohol is approximately 350 millilitres of beer, 150 millilitres of wine and 44 millilitres of spirits and liquor.

This risk is estimated to increase by 10 per cent with each additional drink. After consumption, alcohol (ethanol) is converted into acetaldehyde, a toxic compound that can damage your DNA and is able to stop cells from repairing this damage increasing the risk of developing cancer.

The writer is a Nutritionist and Wellness Consultant at Afya Bora Nutrition & Wellness Centre. 5th Ngong Avenue. 5th Avenue Office Suites. Suite 16. Nairobi.