Dr Wynnie Chan reveals how diet can dramatically reduce the risk of breast cancer

As any women whose life has been touched by breast cancer will tell you, it is a terrifying disease that turns everything upside down. Yet scientific evidence suggests that around one third of all cancers occur as a result of diet.

A few years ago the government brought together a group of experts to find out why. Their findings were published in the report, Nutritional Aspects of the Development of Cancer.

The report found that both dietary and non-dietary factors come into play. Non-dietary risk factors include:

• periods starting at an early age
  
• a late first pregnancy
  
• few or no children
  
• late menopause
  
• hormone replacement therapy
  
• being tall

Of the risk factors discussed in the government report, strong evidence was found associating obesity (especially if the fat is round the waist) with the risk of developing breast cancer. It is important to note that being overweight only increases the risk of breast cancer for women who have been through the menopause.

However, according to The Imperial Cancer Research Fund website studies have not shown any direct links between the actual consumption of fat and breast cancer.

A number of other dietary factors were also discussed in the report.

1. While the role fat plays in developing breast cancer remains unclear, the level of fat intake does influence levels of the hormone oestrogen - a trigger for breast cancer - and the age at which menstruation begins.

2. Red and fried meat may increase the risk of breast cancer. Two types of compounds called heterocyclic amines (formed when meat is browned) and N-nitroso compounds (formed in the gut after eating meat) have been shown to cause mammary tumours in animals and therefore pose a potential threat to humans too.

3. There is consistent evidence that alcohol - even just one drink a day - does lead to a small increase in risk although it's not known why.

Protective factors in the diet:

1. Phytoestrogens - metabolically active compounds found in plants - are chemically similar to oestrogen and have the ability to compete with oestrogens produced naturally in the body. This is good because the risk of developing breast cancer after the menopause is associated with higher levels of oestrogen circulating in the body. Good sources of phytoestrogens include soya and linseed. Cereals, legumes and vegetables provide moderate amounts.

2. Antioxidant nutrients - the body's disease fighting molecules - such as vitamin C, vitamin E, carotenes and selenium can act to protect against some cancers. Fruit and vegetables, especially those with deep colours such as red grapes and dark green leafs, are a major source of antioxidants.

• Maintain a healthy body weight.
  
• Increase your fruit and vegetable intake.
  
• Eat more fibre (e.g. wholegrain cereals, pulses and wholegrain breakfast cereals such as muesli and bran flakes).
  
• Stick within the government's healthy alcohol guidelines - no more than 2 -3 units a day. (One unit is equivalent to one glass of wine, ½ pint of beer or one pub measure of spirits.)
  
• Reduce or don't increase your intake of red and processed meat (e.g. pork, lamb, beef, sausages, hamburgers, meat pies, bacon, ham, canned meats).
  
• Reduce your fat intake. Choose low fat versions of products wherever possible.
  
• Eat more phytoestrogen-filled foods such as soya, linseed, cereals, vegetables and legumes.

Sample anti-breast cancer menu plan:

Breakfast
Orange juice
Muesli with strawberries and skimmed milk
Rye bread with low fat spread
Herbal tea

Mid-morning
Soya milk
Oatcake

Lunch
Oriental salad made with a mixture of bean sprouts and linseed sprouts, marinated
tofu with a honey, soy and sesame dressing
Wheaten bread with low fat spread
Chinese green tea

Mid-afternoon
A clementine and banana

Dinner
Spicy bean casserole with baked potato
Carrots and sweetcorn
Dairy free (soy-based) yoghurt

Drink lots of water throughout the day and eat extra fruit if you're still hungry.