Recipe for Health: The Mediterranean Diet as Breast Cancer Defense

For nearly four decades, the United States has recognized October as National Breast Cancer Awareness Month [1], a time annually devoted to educating everyone about breast cancer. 

Breast cancer is the most common cancer diagnosed among women in the U.S. and the 2nd leading cause of death from cancer [2].  Although deaths from breast cancer declined by 44% between 1989 and 2022, rates of breast cancer rose by 1% each year between 2012 and 2021, with the rise being steepest for women younger than 50.  

Most women who develop breast cancer have no known risk factors.  Further, approximately 30% of cases can be attributable to potentially modifiable risk factors, including:

  • Excess body weight
  • Physical inactivity
  • Alcohol consumption
  • Each of these factors can increase breast cancer risk.  But the good news is, you can control them!  

    Another critical modifiable risk factor for breast cancer is DIET!  And I’m sure you won’t be surprised when I tell you that one particular dietary pattern has been shown to be protective against breast cancer: the Mediterranean Diet (MedDiet) [3].  A comprehensive review of 117 studies [4] involving over 3 million participants found that adherence to the MedDiet was protective against breast cancer, especially in postmenopausal women. How can following a MedDiet reduce the risk of breast cancer? Read on…

    1. Rich in Antioxidants: The fruits, vegetables, and whole grains found in the MedDiet are packed with antioxidants that combat oxidative stress, a key factor in cancer development. 
    2. Healthy Fats: The healthy fats found in the MedDiet, especially from fish, and olive oil in particular, support hormonal balance. Since certain hormones can influence breast cancer growth, maintaining optimal levels can be protective.  And when it comes to olive oil, types DOES matter!  In a 2022 study [5] only women always using virgin olive oil for cooking and adding two (2) or more tablespoons (T) of olive oil per day to bread, salad, or other dishes, significantly lowered their risk of developing breast cancer.  The risk reduction was 30 percent.
    3. Anti-Inflammatory Properties: Chronic inflammation is linked to cancer progression. The MedDiet is naturally anti-inflammatory due to its high content of omega-3 fatty acids and antioxidants, helping to reduce overall inflammation in the body.t 
    4. Lower Glycemic Load: The MedDiet focuses on low-glycemic foods that help maintain stable blood sugar levels, which is essential for overall health and may impact breast cancer risk.

    Unfortunately, most Americans (85-90%) do not consume a MedDiet every day.  We developed Olivino Essential® as a convenient way to provide three key “Fruits of the Mediterranean Diet® in a daily softgelOlivino is rich in the Olive, Grape and Tomato antioxidants and anti-inflammatory compounds that may benefit breast health.  

    Conclusion

    The MedDiet is not just a culinary delight.  It’s a lifestyle that can significantly impact health, particularly in the context of breast cancer prevention. Embrace the Mediterranean way of eating, and savor not only the taste but also the profound benefits it can bring to your health and well-being. 


    [1] BCAM Resources - National Breast Cancer Foundation

    [2] Breast Cancer Facts & Figures 2024-2025

    [3] https://pmc.ncbi.nlm.nih.gov/articles/PMC5691680/pdf/nutrients-09-01063.pdf

    [4] https://pmc.ncbi.nlm.nih.gov/articles/PMC7987633/pdf/394_2020_Article_2346.pdf



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