It is estimated that the correct lifestyle changes can reduce your chances of contracting breast cancer by as much as 30%. Here’s to good health!

Our very own South Africa Food Based Dietary Guidelines are a great starting point:

• Enjoy a wide variety of different foods.
• Make starchy foods part of most meals.
• Eat plenty of vegetables and fruit everyday.
• Eat dry beans, split peas and lentils regularly.
• Have milk, maas or yoghurt every day.
• Fish, chicken, lean meat or eggs can be eaten daily.
• Drink lots of clean, safe water.
• Use fats sparingly. Choose vegetable oils rather than hard fats.
• Use sugar and foods and drinks high in sugar sparingly.
• Use salt and food high in salt sparingly.
• Be active (walking for just 15-30 minutes a day).

Eat the Rainbow: Fruits and Vegetables

Having fruits and vegetables every day is important for our intake of fibre, vitamins, minerals and antioxidant nutrients. 

More and more is being understood about other beneficial substances in fruits and vegetables; Carotenoids in the orange and yellow varieties, indoles in cruciferous vegetables such as broccoli, cauliflower and cabbage, as well as anthocyanins in blueberries, grapes and raisins.

• Include more vegetables than fruits in your diet (less sugar/fructose).
• Include a variety of types and colours to get a range of nutrients.
• Buy organic if you can and the fresher the better as their nutrient levels tend to be higher.
• Try growing some veggies if you have space, so you can eat them straight from the soil.
• You may find juicing helps you to include more variety and larger portions. 
• Salads, vegetables in soups/stews and stir frys are also a great way to include vegetables on a daily basis.
• Pickled and fermented fruits and vegetables are packed with lactobacillus cultures that are great for gut health and digestion.
• The minimum goal is 5 to 10 different fruits and vegetables a day. You can measure a portion as roughly a handful or half a cup. Studies of populations with lower cancer rates suggest intakes with a wider variety are even more beneficial, so make an effort to include as many vegetables as you can!

Sugar

Limiting processed sugars and refined carbohydrates is beneficial for our health and for weight control. It is important to remember that our bodies break down starchy carbohydrates such as bread, pasta, potato, fruit and vegetables into simple sugars for our cells to use as energy. 

The theory of a carbohydrate-free diet, also known as a ketogenic diet, needs a lot more research before we know if it is a safe and beneficial treatment or prevention strategy. Healthy carbohydrate choices are actually important to maintaining blood sugar levels and energy.

Alcohol

It is known that breast cancer risk increases with each additional unit of alcohol per day. 

In the Nurses Health Study, women with the highest alcohol intake had a 51% greater breast cancer risk than those with the lowest intake. 

 If you enjoy a drink, plan 2 alcohol-free days per week and limit to no more than 1 unit per day.

Activity

Try to include activity/exercise in your daily life. 

3 hours per week is recommended, this can be broken down to 30 minutes a day or into several smaller sessions a day. 

Consider walking, swimming, gardening or something more structured. 

Build up slowly from your own individual starting point and seek advice if you have not been active for some time.

Smoking

Smoking is a well known cause of cancer. Not smoking is an essential part of prevention. Try to cut down gradually and keep your hands busy with a new hobby like gardening, sewing or knitting! 

Ask your family to support and encourage your decision to cut down and quit. You won’t look back!