Three Breast Cancer Battles: My Journey to a Cancer-Fighting Diet

From Cancer Patient to Cancer Fighter: My Journey to a Healthier, Happier Me

Before my breast cancer diagnosis, my diet was, well, let’s just say it was far from ideal. As a trainee breast surgeon, I was always on the go, fuelled by caffeine and convenience food. My diet was a revolving door of beige, with the occasional bagel or ready meal thrown in. Fresh fruit and veg? Cooking? Those were distant memories.

Getting married to my husband Dermot improved things, but whenever he was away, I’d revert to my old habits. Even after my 2015 diagnosis, at age 40, I didn’t think much about my diet. I trusted my medical treatment to do its job. I figured, ‘Why worry about what I eat when I’m already doing everything else right?’

But when the cancer returned in 2018, and again in 2023, I couldn’t ignore the niggling worry that diet might play a role in cancer prevention and recurrence. As a doctor, I knew the claims about supplements and superfoods were often based on flimsy evidence. So, I decided to take control and make changes that could really make a difference.

My Cancer-Fighting ‘Triple-F’ Rule

Reducing your cancer risks means making healthy food choices, but that doesn’t mean depriving yourself of joy. I live by the 80:20 rule, with a twist. In my opinion, food should be:

• Fuel (80%): Nutritious foods that nourish your body.
• Fun (20%): Treats like chocolate or meals with friends.
• **F* It: For those moments when only food can soothe your soul.

I know what you’re thinking, but hear me out. There are days when everything goes wrong, and you need a quick fix. I’ve been there, and I’ve learned that it’s okay to indulge. But first, ask yourself: is there anything else I can do to lift my mood? Phone a friend? Go for a walk? Write an angry email? Nine times out of ten, you’ll still reach for the biscuits, but you’ll have fewer of them.

Eat a (Mainly) Plant-Based Diet

Following a vegetarian diet significantly reduces the risk of developing cancers of all kinds. The same goes for pescatarians and those who consume meat fewer than five times a week. It’s not just about weight; fresh fruit and veg provide essential fibre, vitamins, minerals, and other nutrients linked to a reduced cancer risk.

I’ve started adding berries to my breakfast and chopping up peppers, carrots, and celery for lunch. I’ve even started adding grated carrots and beans to tomato-based pasta sauces. My body and my bowels are thanking me for it.

Limit Red and Processed Meat

All major cancer organizations agree that red meat should be limited to three portions, roughly 85g each, per week. Processed meats like bacon, sausages, and ham should be avoided or eaten sparingly. I don’t eat a lot of red meat, but I still enjoy a bacon sandwich at my favorite local cafe a couple of times a month. Make them an occasional treat, not a daily one.

Pack in the Protein

Protein is crucial for repair and recovery, especially after surgery or treatment. It’s found in lean meats, fish, eggs, beans, tofu, and nuts. A nine-and-a-half stone (60kg) woman should be eating 30g of protein with each meal. I’ve started having a chocolate protein shake for breakfast, and it’s made a world of difference.

Cut Back on Ultra-Processed Foods

Ultra-processed foods like crisps, fizzy drinks, takeaways, and ready meals are high in salt, sugar, and unhealthy fats. Some studies suggest they may increase cancer risk, but the absolute impact is small. Enjoy these foods occasionally, but don’t make them a staple.

Limit Alcohol Consumption

Alcohol has been directly linked to at least seven cancers, and even a glass a day increases the risk. Reducing your intake will lower your risk of getting cancer. I know this is easier said than done, but if I could turn back time, I might make different choices.

Why I Don’t Bother with Supplements

If you’re eating a healthy, balanced diet, you don’t need supplements. You’ll get all the vitamins and minerals you need from your food. Over-supplementation can even be harmful, as high doses of certain vitamins can interfere with treatment. Cancer patients should always consult their oncologist before they start taking any supplements.

Navigating the world of cancer and diet can feel overwhelming, but the key is to focus on what you can control. Small, sustainable changes to your eating habits can make a big difference in how you feel and reduce your risk of recurrence. Perfection isn’t the goal; making informed choices based on evidence, not fear or pseudo-science, is.

Trust your medical team, seek advice from reputable sources, and be kind to yourself. You’re not just fighting cancer; you’re fighting for a healthier, happier you. And that’s a battle worth winning.

Through‍ my own journey, I’ve come to realize that fighting cancer isn’t just about aggressive⁣ treatments, it’s about empowering yourself ‍with knowledge and taking proactive steps towards a healthier life. ‌While I can’t guarantee the absence of cancer recurrence, embracing a “Triple-F” approach to eating, prioritizing a plant-based diet,‍ and⁤ mindful​ consumption have given me a sense of control and optimism. ‌

My focus⁣ has shifted⁣ from surviving cancer to thriving beyond it. ‌ I encourage everyone, cancer patients and the general‌ public, to explore the⁣ powerful connection between food and wellbeing. Remember, small changes⁣ can have a profound⁣ impact. By fueling our bodies ⁣with wholesome foods, we‍ can not onyl nourish our cells but also strengthen ⁤our spirit and cultivate a deeper gratitude for life.

Ultimately, my story ⁢is a testament to the resilience of the ‍human spirit ‌and the​ transformative​ power of ⁤positive change.It’s a reminder ⁣that‌ even in the face of adversity, we have the ⁢power ​to choose‌ a path ‌towards a healthier, happier⁢ future.
My journey from cancer patient to cancer fighter has been a powerful reminder that while we can’t control everything, we can control our choices. By adopting the Triple-F rule, embracing a mainly plant-based diet, and making mindful adjustments to my food intake, I’ve empowered myself to take an active role in my health.

It’s not about being perfect; it’s about progress. Small, sustainable changes can have a profound impact, not just on our physical well-being but also on our mental and emotional health. Remember, food is fuel, fun, and sometimes even a source of comfort. It’s about finding a balance that works for you, a balance that allows you to nourish your body, enjoy life, and fight for your future. This isn’t just about beating cancer, it’s about living a healthier, happier, more fulfilling life. That’s a fight worth fighting.