Pink October: How Healthy Eating Can Help Prevent Breast Cancer

(Photo by Meiying Ng on Unsplash)

October is painted in pink to symbolise the fight against breast cancer. Known as Pink October, this campaign raises awareness about breast cancer, encouraging women to take charge of their health through early detection and lifestyle changes. Breast cancer is the most common cancer among women globally, and understanding its nuances empowers us to take proactive steps in prevention.

Prevalence of Breast Cancer

In Hong Kong, breast cancer has become a major health concern, accounting for about 30% of all cancer cases among women. According to the Hong Kong Cancer Registry, the likelihood of a woman being diagnosed with breast cancer during her lifetime (before age 75) is one in 14. Globally, the statistics are even more alarming, with 2.3 million women diagnosed with breast cancer and 670 000 deaths in 2022. This underscores the need for increased awareness and preventive measures, particularly during Pink October.

Risk Factors for Breast Cancer

Several factors can heighten the risk of developing breast cancer:

1. Genetic Factors: A family history of breast cancer, particularly involving BRCA1 and BRCA2 gene mutations, can significantly increase risk.
2. Age: The risk of breast cancer increases as women age, particularly after the age of 50.
3. Lifestyle Choices: Obesity, sedentary behaviour, smoking, and excessive alcohol consumption have all been linked to a higher risk of breast cancer.
4. Hormonal Factors: Early onset of menstruation, late menopause, and hormone replacement therapy can influence risk levels.

How to Prevent Breast Cancer: Healthy Eating and Lifestyle Tips

According to the World Cancer Research Fund (WCRF), maintaining a healthy weight is a key factor in reducing the risk of breast cancer. Here are some practical tips for a healthier lifestyle:

1. Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Aim to fill your plate with a variety of colours to ensure a wide range of nutrients.
2. Healthy Weight Management: Maintaining a healthy weight is crucial for reducing breast cancer risk. For Asians, a normal Body Mass Index (BMI) ranges from 18.5 to 22.9, while for Caucasians, it is 18.5 to 24.9. Waist circumference is associated with an increased risk of breast cancer when it exceeds 80cm for women and 90cm for men in Asians, and over 80cm for women and 94cm for men in Caucasians.
3. Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise each week. This can include activities like brisk walking, dancing, yoga, hiking, cycling, or swimming.
4. Limit Alcohol: If you choose to drink, try to limit alcohol intake to no more than one drink per day, as higher consumption is linked to an increased risk of breast cancer.
5. Regular Screenings: Schedule regular mammograms and clinical breast exams. Early detection is crucial in successfully treating breast cancer.

Recipe: Pink Power Salad

Servings: 4

In celebration of Pink October, here’s a vibrant and nutritious salad that incorporates pink ingredients to nourish your body while being mindful of calories.

Ingredients

• 2 cups mixed salad greens (e.g. spinach, arugula, romaine)
• 1 cup pink grapefruit, segmented
• 1/2 cup cooked beets, diced
• 1/2 cup radishes, thinly sliced
• 1/2 cup pomegranate seeds
• 1/4 cup feta cheese, crumbled
• 1/4 cup walnuts, chopped
• Dressing: 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, salt, and pepper to taste

Instructions

1. In a large bowl, combine salad greens, grapefruit, beets, radishes, and pomegranate.
2. Sprinkle feta cheese and walnuts on top.
3. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine. Ready to serve.

Conclusion

As we embrace Pink October, let’s commit to making informed choices that can help reduce the risk of breast cancer. By understanding the factors involved and adopting a healthier lifestyle, we can empower ourselves and support one another in this crucial fight against breast cancer. Remember, knowledge is power, and every small change counts!

粉紅十月：健康飲食如何幫助預防乳癌

十月被塗成粉紅色，象徵與乳癌的鬥爭。這項活動被稱為「粉紅十月」，旨在提高人們對乳癌的認識，鼓勵女性透過早期發現和改變生活方式來掌控自己的健康。乳癌是全球女性中最常見的癌症，了解其細微差別使我們能夠採取積極的預防措施。

乳腺癌的流行程度

在香港，乳癌已成為主要的健康問題，約占女性癌症病例的30%。根據香港癌症登記處的數據，每14名婦女中有1人有機會在一生中（75歲前）患上乳癌。全球的數據更令人擔憂，2022年有230萬名女性被診斷為乳癌，並有67萬人因此去世。這凸顯了在粉紅十月期間提高認識和預防措施的必要性。

乳癌的風險因素

多種因素可能會提高乳癌的風險：

1. 遺傳因素：家族中有乳癌病例，特別是涉及BRCA1和BRCA2基因突變，會顯著增加風險。
2. 年齡：隨著女性年齡的增長，特別是50歲以後，乳癌的風險會增加。
3. 生活方式選擇：肥胖、缺乏運動、吸煙和過量飲酒均與乳癌風險增加有關。
4. 荷爾蒙因素：月經早來、遲停經和荷爾蒙替代療法可以影響風險水平。

如何預防乳癌：健康飲食與生活方式的建議

根據世界癌症研究基金的建議，維持健康體重是降低乳癌風險的關鍵因素。以下是一些實用的健康生活建議：

1. 均衡飲食：專注於富含水果、蔬菜、全穀類和瘦蛋白質的飲食。確保餐盤色彩繽紛，以確保攝取多樣的營養素。
2. 健康體重管理：保持健康的體重對於降低乳癌風險至關重要。亞洲人的正常體重指標（Body Mass Index，BMI）範圍為 18.5 至 22.9，而白種人的正常體重指數為 18.5 至 24.9。在亞洲人中，女性腰圍超過 80 厘米，男性腰圍超過 90 厘米，而白人女性腰圍超過 80 厘米，男性超過 94 厘米，則與乳腺癌風險增加有關。
3. 身體活動：每週至少進行150分鐘的中等強度運動。這可以包括快走、舞蹈、瑜伽、遠足、騎自行車或游泳等活動。
4. 限制酒精：如果你選擇喝酒，儘量將酒精攝入限制在每天不超過一杯，因為較高的攝入量與乳癌風險增加有關。
5. 定期檢查：安排定期乳房X光造影檢查和臨床乳房檢查，早期發現對成功治療乳癌至關重要。

食譜：粉紅能量沙律

份量：4

在慶祝粉紅十月之際，這裡有一個充滿活力且營養豐富的沙律，包含粉紅色的食材，讓您在注意卡路里的同時滋養身體。

材料

• 2杯混合沙律菜（如菠菜、芝麻菜、生菜）
• 1杯西柚，分段
• 1/2杯熟紅菜頭，切粒
• 1/2杯蘿蔔，切薄片
• 1/2杯紅石榴籽
• 1/4杯菲達芝士，碎
• 1/4杯核桃，切碎
• 醬汁：3湯匙特級初榨橄欖油，1湯匙意大利香醋，適量鹽和胡椒粉

做法

1. 在一個大碗中，將沙律菜、西柚、紅菜頭、蘿蔔和紅石榴混合。
2. 在沙律上撒上芝士和核桃。
3. 在小碗中，將橄欖油、意大利香醋、鹽和胡椒粉攪拌均勻。
4. 將醬汁淋在沙律上，輕輕拌勻，即成。

結論

在我們迎接「粉紅十月」之際，讓我們致力於做出明智的選擇，以幫助降低乳癌的風險。透過了解相關因素並採取更健康的生活方式，我們可以在這場與乳癌的關鍵鬥爭中增強自己的力量並相互支持。請記住，知識就是力量，每一個微小的改變都很重要！