Chapter 1 - Insights into the Mediterranean diet and the importance of specific nutrients for cancer survivors

Insights into the Mediterranean diet and the importance of specific nutrients for breast cancer survivors

Research shows a strong link between the Mediterranean diet and a reduced risk of several cancers. 

The Mediterranean diet is also associated with protecting heart health and reducing the risk of type 2 diabetes, Alzheimer's, and dementia. It may even help with depression and low mood, which can be common after a cancer diagnosis. 

But what is the Mediterranean diet? 

It's more than just a diet; it's a way of life rooted in the traditions of countries like Greece, Italy, and Spain. 

It emphasises whole, nutrient-rich foods and seasonal, locally sourced ingredients. 

Whilst there is no single well-defined Mediterranean diet, there are a series of variations on a common theme. 

At its core, this diet emphasises whole, nutrient-rich foods and is about enjoying a variety of seasonal and locally sourced ingredients. 

Let's dive into some key components of this diet and why they're so beneficial. 

Olive oil

First up, olive oil, specifically extra virgin olive oil. 

Studies show it plays a crucial role in gut health and reducing inflammation due to its polyphenol content, which is a plant-based chemical which has protective and beneficial effects in the body. 

It also has a property like ibuprofen, providing anti-inflammatory benefits. 

Regular consumption of olive oil has been shown to significantly reduce the risk of heart disease in high-risk individuals. 

So, I recommend aiming for at least one tablespoon per day. 

Nuts

Next, nuts. They're packed with essential nutrients like fibre, protein, vitamins, and minerals. 

Research shows that eating more nuts can lower the risk of heart disease, cancer, and early death, especially in breast cancer survivors. 

A recent scientific study reported that a high intake of any type of nut may be associated with improved survival, particularly in women who have been diagnosed with breast cancer. 

Given the available evidence and general healthy eating recommendations, try to include nuts in your diet if you are able to. 

We recommend aiming for 30g, which is about a handful, of mixed nuts at least three times per week. 

Key nuts to include are walnuts, almonds, hazelnuts, and Brazil nuts. 

But other nuts are also beneficial, so if you like others, include them too. 

Some people with weight maintenance in mind may be concerned about nuts as they are a higher fat plant food. 

But, as nuts have a unique fatty acid profile, and those fatty acids are essential to our overall health, we would rather you include these nutrient dense foods in your diet, and we can look at weight maintenance in other ways. 

Fruits and Vegetables

Next, let’s consider our fruits and vegetables. 

These foods are essential for their antioxidants, vitamins, and minerals, supporting your body's recovery and resilience. 

Aim for a rainbow of colours and different plant varieties to meet your nutritional needs. 

Legumes, including beans, chickpeas, and lentils, are linked to a reduced risk of heart disease and improved gut health. 

Aim to include them regularly in your diet, at least once per week. 

Oily fish

The Mediterranean diet also includes a moderate consumption of fish, particularly oily fish rich in omega-3 fatty acids. 

These essential fats may help reduce inflammation and support heart health, which, as mentioned, is especially important after breast cancer treatment. 

To help you remember which are the oily fish, use the acronym SMASH: Salmon, Mackerel, Anchovies, Sardines, and Herring. 

Look for the blue MSC logo (from the Marine Stewardship Council) to ensure sustainable seafood. 

If you don't eat fish, get omega-3s from plant sources like walnuts, flaxseed, and chia seeds. 

Some people may benefit from supplements, but this should be personalised by a medical professional to check that it’s safe with any medications you’re taking, and who can tailor the dose according to your individual needs. 

Dairy

Ok so let’s move on to the final parts of the Mediterranean diet. Dairy is safe after a cancer diagnosis. The Mediterranean diet typically includes dairy mainly in the form of cheese and yoghurt, including from sheep and goat's milk. 

Experiment with different types of dairy, including fermented products like kefir as well as cheeses including Roquefort, Manchego, Feta and Chevre. We’ll cover more about dairy, calcium and bone health throughout this programme. 

Meat

The Mediterranean diet includes lower intakes of red meat compared to the Western diet. If you’re making enough room in your diet for fish, poultry, and some plant-based meals, you should naturally have a lower red meat intake. As mentioned in Module 1, we want to ideally avoid processed meats altogether. 

Alcohol

While the traditional Mediterranean diet includes some red wine, the World Cancer Research Fund recommends avoiding alcohol to reduce cancer risk. If you’re going to have a drink, sticking to a small glass of red wine would be a better choice. Or better again, eat a small handful of red skinned grapes to get the plant-based benefits minus the alcohol! 

Hopefully, this overview of the Mediterranean diet shows how you can incorporate its elements into your lifestyle.