Diet can influence your cancer risk in more ways than one and although a healthy diet isn’t the only solution to prevent cancer, research suggests it may help.

A study released by the Genesis Prevention Centre at University Hospital in South Manchester, shows that a meal plan rich in fruits and veggies and low in starchy carbohydrates may help prevent breast cancer and breast cancer recurrence.

Your shopping list…


Shopping in the fresh produce section (fresh vegetables and fruits), the seafood section and the spice aisle will help you create an anti-cancer diet plan.

There are a number of what I call real, whole natural foods that offer nutrients that promote better breast health and boost your immune system and I will list those at the end.

Avoid the foods in the sugary processed aisles as these may be cheap and easy but they exact a hefty price tag on you health down the line

Sugar and obesity are linked to an increased risk of cancer, and your diet plays a crucial role when it comes to obesity and obesity related issues such as increased blood sugar, insulin resistance and cancer.

Research suggests obesity can promote cancer via a number of different mechanisms and one of the key ways sugar contributes to cancer and other chronic disease is by causing an excessive amount of free radicals which equals inflammation. Sugar is not an ideal fuel for your body, it burns “dirty” and creates free radicals which in turn causes DNA damage and can affect your genetic expression.

Cancer cells are also are primarily fuelled by sugar – without sugar, most cancer cells simply lack the fuel to survive. When you reduce simple carbohydrates and sugar you effectively starve the cancer

According to research from the University of Texas MD Anderson Cancer Centre, refined sugar not only significantly increases your risk of breast cancer; it also raises your risk of tumours spreading to other organs.

The following foods may promote better breast health and boost your immune system

Turmeric: This is the spice that gives curry its yellow colour and contains a chemical called curcumin. Studies show that curcumin could play a role in helping fight breast cancer tumours; it has an anti-inflammatory effect that can protect your overall health. You will need to supplement with to get enough curcumin, but adding it to your curry dishes is always a great option.

You can also make anti-inflammatory turmeric milk where you make a turmeric paste and add this to coconut milk and add this to your diet plan especially on cold winter mornings or evenings.

Broccoli: Research has shown that broccoli blocks tumour growth, this anti-cancer benefit comes from all cruciferous vegetables such as cauliflower, cabbage, Brussels sprouts, and kale

Garlic: garlic has a compound called allyl sulphide, it is found throughout the onion family, so adding garlic or onions to your meals on a regular basis may aid in breast cancer prevention. If you are on blood thinners and certain other medications make sure you talk to your GP to avoid possible drug interactions.

Apples: We have always been told have an apple day and now it may keep breast cancer away. A word of caution: don’t peel your apples as the skin is a rich source of antioxidants and fibre.

prevent breast cancer_2Pomegranates: I have to say that pomegranates are one of my favourite fruits and they make a delicious and healthy addition to any breast cancer prevention diet, they will benefit others in your family too as they also help fight heart disease.

Delphinidin, an anthocyanin found in pomegranates, has been shown to block epidermal growth factor receptor (EGFR) signalling in breast cancer cells. Pomegranate juice has also been shown to inhibit metastatic processes in breast cancer cells; it contains anti-inflammatory compounds, which means it may reduce inflammation and its promotion of cancer progression.

Omega 3: a great source of omega-3 fatty acids is found in certain fish and fish oils, fish is also a great lean protein source and addition to a breast cancer prevention plan.

Choose wild caught sources of fish such as salmon and mackerel and if you take a fish oil supplement ensure that you are getting the highest quality supplement possible and that it is checked for all source of contamination such as mercury and radiation.

Flaxseeds: Whole and milled flaxseeds are a great addition to your anti-cancer diet plan. Flaxseeds contain lignans which may decrease cancer growth and, as whole, rather than ground flaxseeds they help remove excess oestrogen from your body. Soak them whole overnight or add ground flaxseeds to your salad or porridge or green smoothies.

Carrots: carrots are high in carotenoids as are sweet potatoes and other orange fruits and vegetables; studies have found that women who have higher levels of carotenoids have a lower risk of breast cancer.

Berries: Berries of any kind – blueberries, raspberries, strawberries and blackberries not only add colour and flavour to an anti-cancer diet plan but they contain high levels of antioxidants and are packed with vitamins and minerals.

Your overall anti-cancer diet plan should contain REAL whole foods, no processed or packaged foods, good fats such as extra virgin olive oil and coconut oil, no sugar or table salt but rather Himalayan pink salt or Celtic sea salt. And a rainbow of colour – phytochemicals such as lycopene, carotene, flavonoids, anthocyanins are responsible for giving fruits and vegetables their colour and they have a number of beneficial properties.

We need to combine the different colours of fruits and vegetables to obtain all the benefits for our health.

If you would like to find out more about putting together a diet plan to protect yourself from breast cancer or any cancer, then connect with me by clicking here, and finding out how I can help create a bespoke plan for you, and get you started straightaway on your journey to optimal health, happiness and abundance.

Connect here with Watchfit Expert Kerry Madgwick

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