Breast cancer prevention is a major factor of nutrition

World Breast Cancer Day takes place every year on the 19th of October. It highlights early detection and supports women with an oncological diagnoses. However, Dr Pilar Hernández, nutritionist at the Oncology Platform of Quirónsalud Torrevieja Hospital, reminds that “nutrition is an aspect that has been largely ignored, but can help prevent disease.”

According to studies, a healthy lifestyle can help prevent 40 percent of cancer. “It is not about assigning blame, but about becoming aware that what we eat every day influences our hormonal health, the level of inflammation in our body, and our ability to defend ourselves against cellular damage,” Dr Hernández emphasises.

The specialist warns that the most concerning eating patterns are precisely those that have become normalised — such as excessive consumption of ultra-processed foods, the constant presence of added sugars, diets low in fibre and vegetables, and the intake of alcohol, even in small amounts.

“All of this creates an inflammatory environment that can disrupt hormonal balance and promote the accumulation of abdominal fat — a metabolically active tissue that produces oestrogens associated with certain types of breast cancer,” Dr Hernández underlines.

The Mediterranean Diet is a powerful ally in the fight against cancer

The specialist explains that despite these risks, scientific research has shown the Mediterranean diet to be the most healthy eating pattern. It is high in fruits and vegetables, legumes, nuts, grains, wholegrains, and extra virgin oil. This diet helps to maintain hormonal balance and reduces inflammation.

She suggests a variety of foods to include regularly, including berries and tomatoes, as well citrus fruits, green tea, oily salmon, lentils, broccoli, cauliflower and ginger. “There are no miraculous superfoods — only consistent habits that, day by day, protect our cells and strengthen the immune system,” adds Dr Hernández.

According to the expert, weight control and regular exercise are two more fundamental pillars. “The body doesn’t need perfection — it needs consistency. Strength exercises and daily movement help to regulate hormones. They also reduce inflammation and maintain muscle mass.

“Preventing breast cancer does not mean living on a diet; it means eating with purpose — returning to real food, to what is cooked at home. Taking care of yourself is not a trend; it is an act of self-love and a way of living better, inside and out,” concludes Dr Hernández.