FALLS CHURCH, Va.  –   Breast cancer follows skin cancer as the second-most common cancer among women in the United States. Many people wear a pink ribbon or pink clothes to raise breast cancer awareness. Let’s put another spin on bringing awareness to breast cancer prevention — eat pink! Let's explore how eating colorful, antioxidant-rich foods can support breast cancer prevention.

We're talking about foods rich in pink, red, and purple colors that are high in antioxidants, fiber, and phytonutrients — not cotton candy or bubble gum.

There is no sure way to prevent breast cancer. Many factors influence potential breast cancer risk over a lifetime. Some factors, such as getting older and family history, are things women can’t change. But we can lower the risk of breast cancer by taking care of our health.

The Centers for Disease Control and Prevention offers several recommendations for women to reduce their breast cancer risk:

• Maintaining a healthy weight, staying physically active, and breastfeeding can help reduce the risk of breast cancer.
• Limiting alcohol consumption and being aware of the risks associated with hormone replacement therapy and oral contraceptives are also important.
• Understanding family history and discussing risk factors with a health care provider are crucial for determining appropriate breast cancer screening schedules.

Research on diet and prevention

Can diet specifically prevent breast cancer? No, but it is an important factor that we can control related to prevention. Healthy nutrition can make a difference in maintaining a healthy weight and decreasing the overall risk of cancer.

A meta-analysis of 48 research studies published in the International Journal of Environmental Research and Public Health found no specific link for healthy eating styles to prevent breast cancer.1 However, the study found a diet high in vegetables, citrus fruit, mushrooms, and low-fat, calcium-rich dairy products was associated with a lower risk of breast cancer. A diet higher in meat, red or processed meats, simple sugars, and eggs seems to be associated with a higher risk of breast cancer.

Post-diagnosis survival benefits

A separate study published in the scientific journal Nutrients found a diet pattern of high fiber, vegetables, fruit, nuts and olive oil might improve survival after diagnosis of breast cancer. This study found women can lower their breast cancer risk by living a healthy life, managing their weight, and eating well. When people don't move much, and eat too many unhealthy foods, their lifestyle often leads to obesity. Being obese can cause inflammation in body tissues, making it easier for breast cancer to develop and spread. This research study found obesity increases the risk of breast cancer after menopause and is also linked to the cancer’s return and a higher chance of death.

Power foods for prevention

Changing our diet is one of the factors we have control over; it can positively affect health and reduce the risk of cancer. Whether you're shopping at the commissary, eating at the dining facility, or meal prepping for the week, these colorful foods can easily fit into your busy military life.

Here’s a short list of foods that support “eat pink for breast cancer prevention” and the ways they can help prevent cancer:

• Berries (strawberries, raspberries, blueberries, cranberries): Packed with antioxidants and vitamins
• Beets: Contain nitrates that may improve blood flow and lower blood pressure
• Pomegranates: Rich in antioxidants and anti-inflammatory compounds
• Red/purple grapes: Contain resveratrol, a powerful antioxidant
• Acai berries: Packed with antioxidants, available as a frozen packet, mixed with other fruit
• Purple cabbage: A cruciferous vegetable with potential cancer-fighting properties
• Red onions: Another source of antioxidants and anti-inflammatory compounds
• Pink grapefruit: Contains lycopene and other beneficial compounds; check for interactions with medications
• Salmon: Rich in omega-3 fatty acids, which may have protective health effects
• Lentils (pink/red varieties): Good source of fiber and protein

Pink power plates

Engage friends and family with pink power plates by adding a splash of color to your meals. Swap out regular baked potatoes or french fries by baking or roasting purple sweet potatoes. Roasted, sliced beets are great additions to salads. Pomegranate seeds or berries can also be added to salads for color and variety. Sockeye salmon makes an easy, protein-rich entrée. Other ideas include making red cabbage slaw or a pink smoothie bowl with berries and dragon fruit. Eating the colors of the rainbow is a great way to get a variety of fruits and vegetables throughout the day!

Thinking pink is one way to help with overall health and wellness goals and breast cancer prevention. It is also important to prioritize screenings like mammograms, clinical breast exams, and, if applicable, genetic counseling for those at higher risk of breast cancer. TRICARE beneficiaries can find more information about breast cancer screenings and treatment options through the TRICARE website and the Defense Health Agency Virtual Education Center.

Talk to your primary care provider for more information about breast cancer prevention. For personalized nutrition advice, reach out to a registered dietitian at your military hospital or clinic or your local Armed Forces Wellness Center for assistance.