Can what you eat after a breast cancer diagnosis actually change your risk of recurrence? In this eye-opening clip from our "Girls' Chat," Dr. Lori Smith tackles one of the most pressing questions survivors have: "What now?" The answer is more powerful than you might think.

Dr. Smith gets right to the point, explaining that we are moving beyond just hoping and into an era of knowing. Research is increasingly showing that lifestyle and nutrition choices can have a major impact on health outcomes after a breast cancer diagnosis. She reveals that studies are not just showing minor changes, but significant reductions in recurrence risk—think 25%, 30%, even 40%—linked to specific dietary shifts.

So, what's on the menu?

1. The "Western Diet" vs. A Plant-Based Approach: Dr. Smith draws a clear distinction between the typical "Western Diet" (often high in processed foods, sugar, and saturated fats) and a "whole-food, plant-based diet." She highlights studies comparing populations and noting that those who consume a diet rich in fiber—like a traditional African diet—simply do not have the same high rates of diseases, including cancer, that we see in Western societies.

2. The Truth About Animal Protein, Fats, and Dairy: This is the part that might surprise you. Dr. Smith discusses the growing body of evidence linking high intake of animal fats and animal protein to an increased risk of recurrence, especially in postmenopausal women. She also points to dairy as a source of concern, explaining that milk is a hormonal fluid (it contains estrogen, for example) designed to make things grow. For hormone-sensitive cancers, this can be a risk factor. She recommends limiting red meat to once a week or less, and being mindful of dairy intake.

3. "Eat the Rainbow": Your Best Defense: The single most powerful action you can take? "Eat the rainbow." This isn't just a fun phrase; it's a medical strategy. Dr. Smith explains that the vibrant colors in fruits and vegetables come from phytonutrients and antioxidants. These compounds are your body's defense team.

• Reds (like tomatoes, red peppers, watermelon) contain lycopene.

• Oranges (like carrots, sweet potatoes, cantaloupe) are packed with beta-carotene.

• Greens (like kale, spinach, broccoli) provide indoles and sulforaphane, which are famous for their cancer-fighting properties.

• Blues/Purples (like blueberries, eggplant, purple cabbage) are rich in anthocyanins. By eating a wide variety of these whole, plant-based foods, you are fueling your body with fiber (which supports a healthy gut microbiome) and the specific nutrients it needs to reduce inflammation and support healing.

4. The Power of "Breast Awareness": Dr. Smith also reinforces the critical message from our chat: you must know your own body. She discusses the shift from the old "self-exam" to "breast awareness," but makes the powerful point: "How can you be aware of changes if you're not checking?" She urges women to perform their own exams, including areas often missed like up to the collarbone and deep into the armpit, because "women find their breast cancers."

This clip is a must-watch for survivors, those supporting a loved one, or anyone looking to take proactive control of their long-term health. It’s not about blame; it's about empowerment and knowing that you have the power to make changes that matter.

This vital conversation was part of our "Girls' Chat," sponsored by Chat Chew Do for the Empowerment for Women Group.