Improper nutrition or an unbalanced diet and a sedentary lifestyle indirectly increase the risk of malignant diseases through the effects on nutrition status, degree of inflammation and hormonal status. Based on available information from different types of studies and levels of evidence, the World Cancer Research Foundation and the American Institute for Cancer Research propose nutritional recommendations for the prevention of malignant diseases. Generally, research shows that eating a balanced diet with plenty of fruit, vegetables, whole grains, poultry, and low-fat dairy products may have a positive impact on cancer survival. In contrast, eating processed foods, high-sugar foods, or fried foods may have a negative impact. Fill your plate with approximately 50% (or more) vegetables, 25% (or more) protein, and up to 25% starchy vegetable or whole grain.
What are the basic recommendations?
1. Be a healthy weight
Maintaining a normal body weight and limiting weight gain in menopausal women to less than 5 kg. Each 5 kg/m 2 increase in BMI in postmenopausal women was associated with a 12% increased relative risk of breast cancer.
2. Move more
Be physically active, for example, walk 3–5 hours per week. Participation in regular physical activity has several health benefits. Moderate physical activity has been shown to be safe for women with breast cancer. Being active can help you take control of your physical and mental health.
3. Enjoy more wholegrains, vegetables, fruits, and beans
As sources of complex carbohydrates in the meal, you should choose oats, rye, millet, barley, buckwheat, integral rice, and legumes, rather than white bread and pastries, glazed rice and ordinary pasta. Whole grains and integral grain products contain more vitamins, minerals, and fiber than processed and refined foods. Fruits and vegetables represent a selection of vitamins, minerals, dietary fibers as well as numerous non-nutritive biologically active ingredients such as carotenoids, polyphenols and organosulfur compounds (e.g., cruciferous vegetables such as broccoli and cabbage). The preventive effects of consuming fruits and vegetables are the result of the joint action of various ingredients. It is recommended to consume at least 5 portions or 400-800g of various vegetables and fruits during the day, giving preference to fruits and vegetables with less starch (potatoes and bananas are examples of foods with more starch). In addition to direct protective effects, increased fiber intake also indirectly reduces the risk of cancer, through positive effects on body weight control, as well as regulation of glucose and lipid status.
4. Limit processed foods high in added sugar or fat, or low in fibre
Avoiding consumption of "fast food" contributes to better control of energy intake and prevention of obesity. The term "fast food" refers to foods with a high energy density (rich in fats and simple sugars) that are widely available and generally consumed in large quantities, e.g. chips, fries, burgers, etc. These foods also include high-calorie drinks, which contain significant amounts of sugar (cola drinks) or fat (milkshakes). Energy-dense foods contain a lot of calories per mass unit (e.g., they are foods that have more than 225 kcal per 100 g). The exception is nuts and seeds, which are very energy-dense foods, but due to their desirable composition, they do not contribute to unwanted weight gain if they are consumed in moderate quantities (a handful of walnuts and a spoonful of flax seeds per day). It is necessary to review the nutritional composition of the food declaration to make it easier to follow the recommendations.
5. Limit sugar sweetened drinks
Consumption of sweetened beverages (carbonated juices, fruit nectars, energy drinks, instant drinks with added sugar) contribute to the total daily energy intake and increase the risk of obesity. High energy intake, and not sugar itself, increases the risk for malignant diseases, such as breast cancer. Therefore, to prevent malignant diseases, the consumption of sweetened beverages is not recommended. Also, due to the high content of simple sugars and loss of fiber during juicing, it is recommended to consume fresh fruit instead of squeezed juices. A glass of squeezed juice has 30 g of free sugar and 100 g of chocolate has 30g of added sugar.
6. Limit red meat
Limit red meat (such as beef, pork, and lamb) to 350-500g (cooked weight) per week and avoid processed meat (e.g. bacon, salami, ham, prosciutto). Nitrates and nitrites are added as preservatives during the production of various meat products. You should choose fish, chicken and turkey instead of red meat.
7. About milk
There is no definitive conclusion on the impact of milk and milk product consumption on the risk of breast cancer, therefore moderate consumption is recommended with an emphasis on fermented milk products, those without added sugar and less energy dense (up to 125 kcal per 100 g of product).
8. Alcohol
For cancer prevention, don’t drink alcohol. Overall, for women interested in breast cancer prevention or its recurrence avoiding alcohol may be prudent.
9. Breastfeeding
As well as being good for your baby, breastfeeding may also protect against breast cancer by lowering he levels of some cancer-related hormones in your body.
10. Don’t use supplements for cancer prevention
Aim to meet nutritional needs through diet alone.