Diet and Lifestyle for Ovarian Cancer Prevention

Dr. Paul MacKoul, MD
4 min readDec 29, 2023

Ovarian cancer is a silent killer, often diagnosed at an advanced stage when treatment options are limited. However, there is hope for prevention through lifestyle and dietary choices. While genetics play a role in ovarian cancer risk, adopting a healthy lifestyle and making thoughtful dietary decisions can significantly reduce your chances of developing this deadly disease. This article will explore the critical factors in diet and lifestyle that can help prevent ovarian cancer.

Understanding Ovarian Cancer

Ovarian cancer is a type of cancer that forms in the ovaries, the female reproductive organs responsible for producing eggs, and hormones like estrogen and progesterone. It is the fifth most common cancer among women and has the highest mortality rate of all gynecologic cancers. The reason for its high mortality rate is often due to late-stage diagnosis, as symptoms are subtle and easily overlooked.

The Role of Diet in Ovarian Cancer Prevention

Diet plays a crucial role in cancer prevention, including ovarian cancer. While there is no magic bullet to eliminate the risk, adopting a diet rich in particular nutrients and antioxidants can reduce your chances of developing this deadly disease.

Fruits and Vegetables

A diet high in fruits and vegetables provides essential vitamins, minerals, and antioxidants that help protect against cancer. The antioxidants in these foods can neutralize harmful free radicals in the body, reducing the risk of DNA damage that can lead to cancerous cell growth. Aim for a colorful variety of fruits and vegetables to ensure a wide range of nutrients.


Fiber-rich foods like whole grains, legumes, and vegetables can help maintain a healthy weight and reduce the risk of ovarian cancer. Additionally, high-fiber diets may help lower estrogen levels in the body, which can be a risk factor for ovarian cancer.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon and walnuts, have anti-inflammatory properties and may help reduce the risk of various cancers, including ovarian cancer. Incorporating these foods into your diet can be beneficial.


Antioxidants, such as vitamins C and E, selenium, and beta-carotene, can help protect cells from damage and reduce the risk of ovarian cancer. Foods rich in antioxidants include berries, nuts, and leafy greens.

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds associated with a reduced risk of ovarian cancer. These vegetables may help the body eliminate excess hormones contributing to cancer development.

Green Tea

Green tea is loaded with polyphenols known for their cancer-fighting properties. Drinking green tea regularly may help lower your risk of ovarian cancer.

Limiting Red and Processed Meats

A diet high in red and processed meats has been linked to an increased risk of ovarian cancer. Limit your consumption of these meats and opt for lean protein sources like poultry and fish.

The Role of Lifestyle in Ovarian Cancer Prevention

In addition to dietary choices, lifestyle factors also play a significant role in ovarian cancer prevention. Here are some fundamental lifestyle changes that can help reduce your risk:

Maintain a Healthy Weight

Being overweight or obese can increase the risk of ovarian cancer. Aim to maintain a healthy weight through a balanced diet and physical activity.

Exercise Regularly

Regular physical activity not only helps with weight management but also reduces the risk of ovarian cancer on its own. Aim for at least 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week.

Oral Contraceptives

Women who have used birth control pills have a lower risk of ovarian cancer. Discuss the potential benefits and risks of oral contraceptives with your healthcare provider.


If you’re a mother, consider breastfeeding your child. It has been associated with a reduced risk of ovarian cancer.

Avoid Talcum Powder in the Genital Area

Some studies have suggested a link between the use of talcum powder in the genital area and an increased risk of ovarian cancer. It’s best to avoid using talcum powder in this region to be safe.

Genetic Counseling

If you have a family history of ovarian cancer or carry a mutation in the BRCA1 or BRCA2 genes, consider genetic Counseling to assess your risk and discuss preventive measures.

Regular Check-ups

While lifestyle and dietary choices are essential, regular check-ups and screenings with your healthcare provider are crucial for early detection and prevention. Be vigilant about symptoms such as abdominal pain, bloating, or changes in urinary habits, and discuss them with your doctor.

While there is no surefire way to prevent ovarian cancer, adopting a healthy lifestyle and making informed dietary choices can significantly reduce your risk. By incorporating a diet rich in fruits, vegetables, fiber, and antioxidants, along with maintaining a healthy weight, regular exercise, and other lifestyle changes, you can take proactive steps toward reducing your chances of developing this deadly disease. Remember that early detection through regular check-ups and screenings is also essential for ovarian cancer prevention, so be sure to consult with your healthcare provider about your risk and prevention strategies. Your health is in your hands, and by making these positive changes, you can work towards a future free from ovarian cancer.



Dr. Paul MacKoul, MD

Dr. Paul MacKoul, MD is an innovative and compassionate healthcare professional who puts patient needs first.