Breast cancer is a growing concern among women, and recent statistics indicate that its incidence has doubled over the past two decades. In India, breast cancer is now the most common cancer among women, accounting for over a quarter of all female cancers. As more young women in their 30s are being diagnosed, experts emphasise the role that lifestyle and diet can play in reducing the risk of this disease.
To understand the importance of green diet for lowering the risk of breast cancer in the 30s, OnlyMyHealth team interacted with Dr Ritika Harjani Hinduja, Consultant in Radiation Oncology, PD Hinduja Hospital and MRC, Mahim, Mumbai and Varsha Gorey, Senior Clinical Dietitian, Apollo Cancer Centre, Navi Mumbai, offer insights into how a green, balanced diet can lower the risk of breast cancer.
The Importance of a Balanced Diet and Lifestyle
Dr Ritika Harjani Hinduja stresses that along with medical advancements, adopting a healthy lifestyle is crucial in the fight against breast cancer. She highlights the importance of a balanced diet, regular exercise, and stress management to not only improve overall well-being but also reduce the likelihood of developing cancer.
"Breast cancer is the most common cancer in India, accounting for over a quarter of all female cancers in the country. Another notable change in demographics is that more and more younger women are diagnosed with the disease," Dr Harjani says. "As part of our fight against it, it is increasingly important for women to adopt some lifestyle modifications to decrease their risk."
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A simple balanced diet that includes proteins, carbohydrates, healthy fats, and fibre, along with moderate exercise, is key. Dr Harjani explains that foods like leafy greens, nuts, seeds (such as pumpkin, sesame, sunflower, and flax), and berries are rich in essential minerals like magnesium, zinc, and selenium, along with antioxidants that promote hormonal balance and suppress inflammation. Fresh, seasonal fruits and vegetables regulate blood sugar levels, prevent insulin spikes, and reduce cholesterol, inflammation, and stress hormones. Additionally, whole grains and millets like quinoa and finger millet, which are complete proteins, can help manage hunger pangs and assist in weight management.
Moreover, maintaining a healthy gut microbiome is essential. "Traditional Indian curd and fermented foods help restore the balance of friendly bacteria in the gut," Dr Harjani adds.
She advocates for a balanced Indian seasonal diet, regular exercise, undisturbed sleep, and stress reduction through mindfulness as a comprehensive approach to prevent not just breast cancer but a host of chronic diseases.
Diet’s Role in Breast Cancer Prevention
Varsha Gorey further elaborates on the role of diet in breast cancer prevention. "Breast cancer is among the most common cancers in women globally, and its incidence is said to have doubled in the last two decades," Gorey notes. "The role of diet and lifestyle is pivotal and is in scope to modify."
Gorey explains that certain foods can lower oestrogen levels, which are linked to breast cancer. Cruciferous vegetables like cauliflower, cabbage, broccoli, along with citrus fruits, flaxseeds, mushrooms, and soy products are particularly beneficial. "Fruits and vegetables are sources of phytochemicals, antioxidants, and anti-estrogen foods," Gorey says, recommending a diet rich in a variety of colours — green, white, yellow/orange, red, and purple — to promote overall health.
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She also stresses the importance of regulating fat intake, suggesting the consumption of monounsaturated fatty acids (MUFAs) found in peanuts, linseed, olives, and corn, while limiting fried and processed foods high in oxidised fats.
"Supplementing the diet with antioxidants like vitamins C, D, B-9 (folate), and A in the form of beta carotene, along with a protein-enriched diet, can be highly beneficial," Gorey explains. Foods such as dark-coloured fruits and vegetables are rich in these vitamins and antioxidants. Additionally, compounds like epigallocatechin-3-gallate (EGCG), found in green tea, brewed tea, and cocoa products, have been shown to inhibit breast cancer cell growth, while indole-3-carbinol, found in cruciferous vegetables, helps reduce unhealthy oestrogen levels.
Conclusion
Dr Ritika Harjani Hinduja concludes by saying, "A balanced Indian seasonal diet along with regular exercise, undisturbed sleep, and lower stress (mindfulness) will go a long way in not just improving our overall well-being but also effectively protecting us from various chronic diseases, including cancer." Varsha Gorey adds, "A balanced diet consisting of all food groups with low sugar and low fat can be beneficial. By incorporating foods rich in antioxidants, low oestrogen foods, and healthy fats, we can better protect ourselves from the increasing incidence of breast cancer."