Diet to prevent breast cancer
October was the breast cancer awareness month. We want all our ladies to protect themselves against breast cancer. There are some factors responsible for breast cancer. Do you know, that overweight is also a factor for this breast cancer? Yes, obesity increases the risk of breast cancer.
Breast cancer is the most common cancer among women in both developed and developing countries. Rates of breast cancer are increasing worldwide, with a particular increase in postmenopausal and estrogen receptor-positive cases. The World Cancer Research Fund (WCRF) and American Cancer Society (ACS) cancer prevention guidelines recommend maintaining a healthy weight, undertaking at least 150 minutes of moderate intensity exercise per week, limiting alcohol consumption, and eating a plant-based diet.
Observational data link adherence to physical activity and alcohol guidelines throughout life to a reduced risk of developing pre- and postmenopausal breast cancer. Weight control throughout life appears to prevent cases after menopause. Adherence to a healthy dietary pattern does not have specific effects on breast cancer risk but remains important as it reduces the risk for other common diseases, such as cardiovascular disease (CVD), diabetes, and dementia.
Recent expert reports estimate that successful lifestyle changes could prevent 25% to 30% of cases of breast cancer.
By avoiding foods that increase your risk of cancer and eating more of those that support your immune system, you can better protect your health and boost your ability fight off cancer and other diseases.
What's the link between cancer and diet?
Some cancer risk factors, such as genetics and environment, are out of your control, but research suggest that about 70% of your lifetime risk of cancer is within your power to change, including your diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are all great steps for preventing cancer. Adopting a healthy diet can also play a vital role.
What you eat-and don't eat-can have a powerful effect on your health, including your risk for cancer.
Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells:
1. Diets high in fruit may lower the risk of stomach and lung cancer.
2. Eating vegetables containing carotenoids, such as carrots, brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
3. Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
4. Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
5. Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
Eating a diet high in fat increases your risk for many types of cancer:
Avoid trans fat or partially hydrogenated oil found in packaged and fried foods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, French fries, fried chicken, and hard taco shells. Limit saturated fat from red meat and dairy to no more than 10 % of your daily calories. Add more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain and heart health.
Cut down on sugar and refined carbs:
Consuming refined carbs that cause rapid spikes in blood sugar has been linked to an 88% greater risk of prostate cancer, as well as other serious health problems.
Limit processed and red meat:
Many different studies have established a link between the risk of cancer and eating processed meat such bacon, sausages, hotdogs, pepperoni, and salami. Eating about 2 oz. (50 grams) a day of processed meat increases your risk of colorectal cancer by 20%. This could be due to the nitrate preservatives or other substances used in the processing of the meat, although risk factors for cancer also increase by eating red meat, too.