There is now a substantial amount of research that shows that lifestyle factors affect the risk of developing cancer. That is, some foods are protective while others may be harmful. For instance we know that eating a diet high in fruits and vegetables can help protect against cancer developing. The reason for this is that fruits and vegetables are high in protective components referred to as bioactive food components. Some examples of these components include phytochemicals, antioxidants, and omega-3 fatty acids. While components in foods are thought to be protective, the same can’t be said yet about taking supplements with the same components, so it is better to get these protective nutrients from food. Some research also suggests that other nutrients such as vitamin D may also prove to be protective against cancer development, however a great deal of research needs to be done still.

The other benefit of eating a healthy diet is can help prevent obesity, a factor known to be associated with the development of breast cancer. Weight gain has been well established as a risk factor in the development of breast cancer. In fact, research has shown that gaining as little as 6 kilograms increases your chance of breast cancer by 30%, and gaining more than 19kg doubles your risk of developing breast cancer. Also, research has shown that being overweight can increase the risk of the cancer coming back. Some studies have shown that women who were overweight at diagnosis had a higher risk of their cancer coming back.

A recent study that followed a group of over 35-thousand women in the UK has shown that shown that premenopausal women who ate 30 grams of fibre per day had half the risk of breast cancer compared with women who ate only 20 grams. The fibre obtained from cereals, was particularly found to have more of a protective effect although, and the fibre from fruit was also potentially protective. In addition, high protein and low vitamin C intakes were also associated with increased breast cancer risk among premenopausal women.

Research has shown that maintaining a healthy weight has been shown to improve survival in women with breast cancer and reduces the risk of recurrent breast cancer and secondary cancers.

While we are at risk of at least becoming overweight in the modern ‘obesogenic’ environment, particular factors influence why we gain weight.

Although certain fats can be harmful to health and should be avoided, other fats are essential for a nutritious diet and should be included in the diet. Because of all the hype surrounding low-fat foods, and because many weight loss diets are based on a low-fat eating plan, it is easy to become confused about fats and their role in a healthy diet and believe that all fats should be avoided.

The more desirable fats, or polyunsaturated fats, not only supply the body with energy, they also provide essential fatty acids such as omega-3 polyunsaturated fat. They are also essential for the absorption and transportation of the fat soluble vitamins A, D, E and K around the body.

Research is ongoing, but the benefits of omega-3 fats in the diet seem to include that they:

• Lower triglyceride levels, which are important risk factors in coronary heart disease
• Improve blood vessel elasticity
• Keep the heart rhythm regular