October is Breast Cancer Awareness Month — a time to reflect on how we can reduce risks, support our bodies, and take proactive steps towards long-term health. For women over 40, the conversation becomes even more important, as hormonal changes and lifestyle factors can influence breast health.
While there are no guarantees, research shows that nutrition and lifestyle can play a significant role in lowering risk and supporting overall wellbeing.
Why Focus on Breast Health After 40?
From the perimenopause onwards, shifting hormone levels, changes in body composition, and lifestyle pressures can increase vulnerability to certain health conditions, including breast cancer. Genetics may play a role, but daily choices still matter greatly in influencing risk.
Nutrition for Breast Health
The foods you choose can support hormone balance, reduce inflammation, and promote resilience. Key areas to focus on include:
- Plant diversity – Eating a variety of vegetables, beans, lentils, wholegrains, nuts, and seeds provides fibre and phytonutrients that help regulate hormones.
- Cruciferous vegetables – Broccoli, cauliflower, Brussels sprouts, and kale contain compounds that support the healthy metabolism of oestrogen.
- Healthy fats – Omega-3 fatty acids from oily fish, flaxseed, and walnuts reduce inflammation and support cellular health.
- Limit alcohol – Even small amounts of alcohol can increase breast cancer risk. Reducing intake is one of the most effective steps for prevention.
- Minimise ultra-processed foods – High sugar, high fat, processed snacks contribute to inflammation and can negatively affect metabolic health.
Lifestyle Matters Too
Nutrition is powerful, but it works hand-in-hand with lifestyle:
- Stay active – Regular movement helps regulate hormones, maintain a healthy weight, and reduce risk.
- Prioritise sleep – Quality rest supports immune function and hormonal repair.
- Manage stress – Ongoing stress alters hormonal balance. Relaxation practices such as journalling, meditation, or time in nature help restore calm.
- Screenings and self-checks – Early detection saves lives. Regular screenings and being aware of changes in your body are vital.
A Month to Reflect and Reset
Breast Cancer Awareness Month isn’t just about wearing pink — it’s about using this reminder to look after your health in practical ways. Nourishing food, daily movement, restorative sleep, and awareness are all tools that empower you to protect your wellbeing after 40.
Your health is not only worth protecting — it is worth celebrating.
Milvia Pili, FNTP
Nutritional Therapist
