Dr Rajen Rampaul
Breast and Oncoplastic Surgeon
Pink Hibiscus Breast Centre
Once upon a time, the idea of preventing breast cancer would have sounded like a fantasy. In fact, many people still believe it is not possible. But the truth is, we can. Over the last decade, significant research has shown not only that breast cancer can be cured, but that it can also be prevented.
There are now many science-backed ways to lower the risk of developing breast cancer. However, it is important to begin by clarifying that screening, whilst valuable, does not in itself prevent the disease.
Whilst it is true that screening by mammography is the most sensitive way to detect in situ precancerous changes, the scientific community still has questions on the exact role of treatment for some types of these early changes. There is no doubt that the early detection and treatment of certain types of in situ pre-malignant change can be argued as a preventative measure.
Simply put, if a lesion is likely to become cancer but has not yet done so, and it has been removed, then cancer has been prevented in that patient. But that strategy has some drawbacks. Firstly, it is still at a stage where something has already begun to go wrong. Secondly, it does not address whether other areas will undergo malignant transformation (that is, become cancerous). What we want is to prevent breast cancer in a holistic way—not just for today, but for tomorrow; not just in one breast, but in both.
There are several ways to help prevent breast cancer. We will look at this firstly by addressing what we put in our bodies, and then by considering how we treat our bodies.
Diet has been shown to be the single most important factor in preventing cancer. Processed meats such as hot dogs, bacon, salami, and even salted meats and fish are considered highly carcinogenic. The International Agency for Research on Cancer (IARC) classifies some of these foods as Group 1 cancer-causing agents.
Red meat is also now considered harmful, with numerous studies linking its consumption not only to colorectal cancer but also to breast cancer. A 2015 NIH–AARP study showed that grilled meat produces carcinogens and other dangerous compounds due to the high-heat cooking of meats. For example, hamburgers cooked in this way raised the risk by 54 per cent, and bacon by 64 per cent.
On the other hand, certain diets are known to promote good health, longevity, and cancer-fighting benefits. Whole-food, plant-based diets are rich in antioxidants and other protective compounds. Vegetarian and Mediterranean diets, in particular, have shown benefit. They should include foods such as soy, beans, broccoli, and channa, to name a few powerhouse options.
Whilst meats are a rich source of protein, animal proteins are high in fats, which elevate levels of IGF-1 and oestrogen, thereby increasing breast cancer risk. Saturated fats also drive angiogenesis and inflammation. Poor diets account for up to 50 per cent of cancers. Similarly, a healthy diet can prevent 50 per cent of cancers. Some studies have even shown that when cancers do develop in patients with healthy diets, they tend to be of low grade and stage, and thus are more easily curable.
Now, let us address how we can treat our bodies to prevent breast cancer. It is important to achieve and maintain an ideal body weight. Obesity alone can increase risk by 50 to 250 per cent. Fat stores oestrogen and aromatase, the enzyme that produces oestrogen. Oestrogen is the fuel source for 80 per cent of breast cancers. Fat also produces leptin, a cancer stimulant, and drives the production of IGF-1 and insulin resistance.
Sleep is also an important component in maintaining a healthy body and mind, and it is linked to a boost in the immune system and cancer-fighting mechanisms within the body. Similarly, managing stress levels and practising meditation have been shown to optimise many of the internal cancer-fighting mechanisms.
Whilst this is not meant to be exhaustive—and we will address other ways to prevent breast cancer in upcoming articles—it is hoped that women can use this information to make powerful, transformative decisions about what they put into their bodies and how they treat their bodies, in order to enable them to prevent breast cancer.
Foods that nourish & protect
(Add these to your diet to support breast health)
*Soy–rich in phytoestrogens that may help balance hormones
*Beans and lentils (channa)–high in fibre and plant-based protein
*Broccoli and other cruciferous vegetables–packed with cancer-fighting compounds
*Whole-food, plant-based foods–fruits, vegetables, whole grains, nuts, seeds
*Mediterranean-style foods–olive oil, fresh vegetables, legumes, nuts, fish (in moderation)
*Antioxidant-rich foods–berries, leafy greens, colourful vegetables
Foods to limit or avoid
(Cut back to lower cancer risk)
*Processed meats–hot dogs, bacon, salami, sausages, salted meats and fish (classified as Group 1 carcinogens)
*Red meat–beef, lamb, pork (linked to both colorectal and breast cancer)
*Grilled or charred meats–especially hamburgers and bacon cooked at high heat (produce carcinogens)
*High-fat animal products–full-fat dairy, fatty cuts of meat (raise oestrogen and IGF-1 levels)
*Saturated fats–excess butter, cheese, fried foods (promote inflammation and tumour growth)
Stay active & balanced
*Aim for at least 30 minutes of movement most days (walking, dancing, yoga, cycling)
*Maintain a healthy body weight—extra fat fuels oestrogen, which feeds breast cancers
*Prioritise sleep—7–8 hours a night supports your immune system
*Manage stress—meditation, prayer, deep breathing, or simply quiet time can lower risk
