Breast cancer is one of the most common types of cancer among women worldwide. According to the World Health Organization (WHO), approximately 2.3 million new cases of breast cancer were diagnosed in 2020.

While there is no one definitive cause of breast cancer, certain factors may increase a person’s risk. Studies suggest that diet may play a role in the recurrence of breast cancer, making it important to focus on consuming a healthy and balanced diet. Here’s what you should eat to reduce the risk of breast cancer recurrence:.

1. Fruits and Vegetables

Consuming a diet rich in fruits and vegetables can reduce the risk of breast cancer recurrence.

This is because fruits and vegetables contain antioxidants like vitamins C and E, beta-carotene, and selenium, all of which help to protect cells from damage that can lead to cancer. In particular, cruciferous vegetables, such as broccoli, cabbage, and kale, may be particularly beneficial in reducing the risk of breast cancer, as they contain compounds that help to neutralize carcinogens.

Aim to consume at least five servings of fruits and vegetables daily.

2. Whole Grains

Whole grains are a rich source of fiber, which can help to reduce the risk of breast cancer recurrence. In addition, whole grains contain lignans, which are plant compounds that can help to reduce estrogen levels in the body.

High levels of estrogen have been linked to an increased risk of breast cancer. Examples of whole grains include brown rice, quinoa, whole wheat, and oats. Aim to consume at least three servings of whole grains daily.

3. Lean Protein

Consuming lean protein, such as chicken, fish, beans, and lentils, can help to reduce the risk of breast cancer recurrence. These foods are rich in protein, which is essential for repairing and rebuilding tissues in the body.

However, it is important to avoid consuming red and processed meats, which have been linked to an increased risk of cancer. Aim to consume at least two servings of lean protein daily.

4. Healthy Fats

Foods that are high in healthy fats, such as nuts, seeds, avocado, and olive oil, can help to reduce the risk of breast cancer recurrence. These foods contain monounsaturated and polyunsaturated fats, which have been linked to a lower risk of cancer.

In addition, these foods are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help to reduce the risk of cancer. Aim to consume at least two servings of healthy fats daily.

5. Limit Alcohol Consumption

Alcohol consumption has been linked to an increased risk of breast cancer recurrence. Drinking alcohol can increase the levels of estrogen in the body, which can lead to the growth of breast cancer cells.

Women who have been diagnosed with breast cancer should limit their alcohol consumption to no more than one drink per day.

6. Limit Processed and Packaged Foods

Processed and packaged foods, such as chips, cookies, and fast food, are high in calories, sugar, and unhealthy fats. These foods have been linked to an increased risk of breast cancer recurrence.

In addition, these foods are often low in nutrients that are essential for overall health. Avoid consuming processed and packaged foods as much as possible, and instead focus on consuming whole foods that are rich in nutrients.

7. Stay Hydrated

Drinking plenty of water is important for overall health, and can also help to reduce the risk of breast cancer recurrence. Water helps to flush toxins and waste products out of the body, which can reduce the risk of cancer.

Aim to drink at least eight cups of water daily, and avoid sugary drinks that can increase the risk of cancer.

8. Exercise Regularly

Regular exercise can reduce the risk of breast cancer recurrence. Exercise helps to maintain a healthy weight, which can reduce the risk of cancer. In addition, exercise can improve the immune system, which can help to fight cancer.

Aim to exercise for at least 30 minutes per day, five days per week.

9. Manage Stress

Stress can weaken the immune system, making it easier for cancer cells to grow and thrive. Managing stress is important for overall health, and can also reduce the risk of breast cancer recurrence.

Try stress-management techniques, such as yoga, meditation, or deep breathing exercises.

10. Consult with Your Doctor

If you have been diagnosed with breast cancer, it is important to consult with your doctor or a registered dietitian to develop a personalized plan that meets your specific needs.

Your doctor or dietitian can help you determine the best diet and lifestyle habits to reduce the risk of breast cancer recurrence.