Breast cancer; According to the World Health Organization, breast cancer is one of the most common cancers worldwide, with approximately 2 million new cases reported in 2020. In our country, the risk of developing breast cancer is 1 in 8 women.

There are two methods to reduce the incidence and mortality rates of breast cancer, which is increasing in prevalence every year. The first method is to adopt a lifestyle that minimizes the risk of developing the disease and prevents breast cancer. The second method is to establish a series of treatment steps after early detection of the disease. Nutrition is a common environmental factor that can both prevent breast cancer and facilitate successful treatment. Unhealthy eating habits and obesity increase the risk of breast cancer as much as genetic predisposition and age factors.

Healthy eating is a balanced diet that provides the necessary energy sources, vitamins, and minerals from all food groups for our body. However, an imbalanced diet that deviates from this pattern increases the risk of cancer by promoting the accumulation of fat stores and toxins in the body. To prevent the increase of fat stores and toxins, it is important to avoid the following:

1. Processed packaged foods: Most packaged foods contain additives that can increase toxin accumulation in the body and pose a risk of cancer. As food technology advances, it has become increasingly difficult to access organic food. Nevertheless, as conscious consumers, we should read labels and avoid packaged foods with additives.
2. Consumption of refined carbohydrates: While carbohydrates are an important food group and the main source of energy for our body, consuming carbohydrates that rapidly increase blood sugar levels, such as sugar and white flour, can increase the risk of breast cancer by raising hormones like insulin and insulin-like growth factor in the body.
3. High-fat foods: Consuming foods high in saturated fats is associated with an increased risk of cancer due to the link between high-fat consumption and obesity. Processed meats like sausages, salami, fast food, packaged foods, and fried foods are examples of a diet rich in saturated fats. As a general guideline for healthy eating, 30% of daily nutrition should consist of healthy fats such as raw nuts and vegetable oils.

Nutrition Recommendations for Breast Cancer Prevention

• The easiest and most sustainable habit to prevent breast cancer is adopting a classic Mediterranean-style diet. The Mediterranean diet is a balanced diet that includes a variety of plant-based foods and healthy fats.
•  Vegetables and fruits form the basis of the recommended dietary pattern. Some vegetables and fruits have been proven to be protective against cancer due to their active ingredients, and therefore, they should be consumed daily.
• Red-purple vegetables and fruits such as beets, blackberries, carrots, and raspberries are rich in anthocyanins, a group of flavonoid antioxidants. This antioxidant group is among the most powerful cancer protectors. All recommended fruits and vegetables should be consumed fresh and in season to exhibit their protective effects against cancer.
• Sulfur-containing vegetables such as broccoli, cauliflower, Brussels sprouts, garlic, and kale should be consumed. Broccoli, cauliflower, and cabbage group contain sulforaphane, while garlic contains allicin, both of which are protective against various types of cancer, including breast cancer. An important point for these vegetables is that consuming broccoli with mustard seed enhances the effect of sulforaphane and thus increases its protective effects against cancer.
• Soy products such as flaxseed, soy milk, and soybeans should be avoided, especially in patients who have had hormone-positive breast cancer, as they exhibit estrogen-like effects.
• Healthy fats like black seed, walnut, and olive oil, as well as oily fish for omega-3 supplementation, should be included in the diet.
• Fermented dairy products such as homemade yogurt and kefir should be preferred over milk.
• The diet should not be predominantly based on animal products. Quality protein sources like fish, chicken, turkey, and red meat should be consumed in conjunction with vegetables to diversify the diet.
• Daily physical activity should not be neglected in order to maintain the ideal weight.