Every 15th of October, Europe marks Breast Health Day, a reminder for women to take proactive steps in protecting and supporting their breast health — not just through check-ups, but through everyday choices that nurture wellbeing from the inside out.
For women over 40, maintaining optimal breast health becomes even more essential. As hormone balance shifts, lifestyle and nutrition play a crucial role in supporting both prevention and long-term vitality.
1. Prioritise Whole, Colourful Foods
Eating a variety of brightly coloured fruits and vegetables provides essential antioxidants that help combat oxidative stress and inflammation — two factors linked to cellular ageing and breast health. Think of berries, leafy greens, carrots, and cruciferous vegetables like broccoli and kale.
2. Support Hormone Balance Naturally
Hormones, especially oestrogen, play a significant role in breast tissue health. Including foods that support healthy oestrogen metabolism — such as flaxseeds, lentils, chickpeas, and whole grains — can help maintain balance. Limiting processed foods and alcohol also helps reduce the body’s toxin load, supporting liver function and hormone clearance.
3. Include Healthy Fats
Omega-3 fatty acids found in oily fish (salmon, mackerel, sardines), walnuts, and chia seeds have anti-inflammatory benefits that support breast tissue health. Swapping saturated fats for healthier options can make a meaningful difference to overall hormone and heart health — a double win for midlife women.
4. Stay Active
Movement improves circulation, supports lymphatic drainage, and helps regulate hormones and body weight — all key factors in maintaining breast health. Even 30 minutes of brisk walking a day can have a lasting positive impact.
5. Don’t Forget Regular Checks
While nutrition and lifestyle are vital, early detection remains one of the most powerful tools in supporting breast health. Regular self-examinations and attending scheduled mammograms are essential.
This European Breast Health Day, take a moment to honour your body — not with restriction or fear, but with nourishment and care.
Your daily choices truly matter. By eating well, staying active, and staying aware, you empower your health in the most meaningful way possible.
With warmth and care,
Milvia Pili FNTP
Nutritional Therapist
bluezonenutrition.co.uk
