As part of Orange FM’s Breast Cancer Awareness Month series, host Ivy Hollys sat down with Michelle Insiadoo, RD, a dietician from SAQS Healthcare Services, to discuss how daily lifestyle choices can help reduce the risk of breast cancer. The enlightening conversation explored diet, exercise, stress, and other factors that contribute to a healthier, more balanced life.
Lifestyle Choices and Breast Cancer Risk
Opening the discussion, Ivy Hollys painted a picture many working women could relate to. “I get to work at nine, close at five, and by the time I get home, I’m too tired to cook,” she said. “Some days, I just grab something quick — maybe processed food — because it’s easier.”
Michelle explained that this fast-paced lifestyle, though common, can increase the risk of developing breast cancer. “A sedentary routine coupled with poor eating habits can be a contributing factor,” she noted. “Of course, diet alone doesn’t cause the disease, but it plays a role alongside other factors like genetics and environment.”
She emphasized that adopting healthier habits can significantly reduce vulnerability. “Lifestyle matters,” Michelle said. “Making small but consistent changes can go a long way in protecting your health.”
Making Healthier Dietary Choices
When asked how to make better food choices despite a busy schedule, Michelle encouraged planning ahead. “Don’t wake up wondering what to eat,” she advised. “Create a weekly or monthly meal plan so you know exactly what’s on your menu.”
She recommended including whole grains, lean proteins, fruits, and vegetables in everyday meals. “Meal prepping is a game changer,” she added. “It helps you avoid last-minute unhealthy choices.”
Michelle also highlighted moderation as key. “Even healthy foods can be overdone,” she said. “Balance is what keeps your diet sustainable.”
Nutrition During Breast Cancer Treatment
For those undergoing treatment, Michelle explained that proper nutrition helps the body cope with the physical demands of therapy. “Treatment can be draining, so it’s important to eat nutrient-dense foods that help rebuild your strength,” she said.
She encouraged patients to stay hydrated and focus on foods rich in vitamins and minerals, including fruits, vegetables, and lean proteins. “But remember,” she cautioned, “your diet should complement your medication, not replace it.”
Understanding Genetic Risks
Discussing genetics, Michelle confirmed that women with a family history of breast cancer face a higher risk. “If you know breast cancer runs in your family, get tested and schedule regular screenings,” she advised.
She also urged women to practice self-examinations at home. “Know your body,” she said. “Early detection makes a world of difference. The earlier it’s caught, the better your chances of recovery.”
Managing Stress, Sleep, and Physical Activity
The conversation also touched on how stress and rest affect health. “The world moves fast, and everyone is trying to make ends meet,” Ivy observed. Michelle agreed, explaining that chronic stress and lack of sleep can weaken the immune system.
“It’s important to rest,” she said. “Get seven to eight hours of sleep daily and make time to de-stress. Do things that make you happy: walk, dance, or spend time with loved ones. Physical activity improves your overall well-being and helps your body function better.”
Incorporating Traditional Ghanaian Foods
When asked about traditional diets, Michelle praised Ghanaian cuisine for its natural balance. “Our local staples are nutritious when prepared the right way,” she said. “Foods like beans, kontomire, millet, and plantain can all form part of a healthy diet. Just remember: moderation is everything.”
Final Advice to Women
As the conversation drew to a close, Michelle Insiadoo, RD left listeners with a heartfelt message: “Make your health a priority. Schedule screenings, learn how to examine yourself, eat well, rest well, and manage stress.”
Her reminder was simple yet powerful — early detection saves lives, and consistency in healthy living builds long-term resilience.
