Breast cancer is increasingly harming women, and it is a kind of risk that is easy to treat personally.
Except for one factor, heredity, other risk factors can be controlled to prevent the risk of this disease.
Risk Factors of Breast Cancer
A risk factor can be anything that can increase our chances of having a disease, like breast cancer. Many risk factors for breast cancer are connected to our habits, such as exercise and diet. Some of the significant lifestyle-related risk factors are alcohol consumption and being overweight.
Alcohol consumption undoubtedly leads to an increased risk of having breast cancer. Alcohol consumption increases the risk of getting cancer increases. When you compare non-alcoholics, women who consume one drink of alcohol per day can have a minimal risk of cancer.
The women who consume two to three drinks per day have a higher rate of 20% of risk as compared to non-drinker women, where extreme consumption of alcohol tends to extremely higher risks of other cancers too.
According to the American Cancer Society, women should not consume more than one alcoholic drink per day.
Being obese and overweight is another high-risk factor in case of breast cancer especially after menopause. Ovaries produce most of a women’s estrogen before menopause, and a minimal amount is generated from fat tissues.
But after menopause when the ovaries function ceases and stops making estrogen, many women’s estrogen produces from fats. So that body needs more fat muscles, and it can increase estrogen level which increases our chance of having breast cancer.
Furthermore, obese women likely to have raised the level of insulin in their body and a higher level of insulin can lead to some cancers, including breast cancer.
Dietary Choices for Breast Cancer
While there is no such diet or food that can reduce breast cancer but diet can surely make a difference.
Breast cancer is complex but research provides that it is controllable and diet is responsible for 30-40% of cancer types.
Since breast cancer can start in different ways, different places, therefore, it needs different treatments. Some specific foods play a crucial role in cancers.
A healthy diet, in general, helps to prevent the development of cancerous cells, such as:
- Colorful vegetables and fruits
- High fiber foods, legumes, beans, and whole grains
- Dairy products or low-fat milk
- Vitamin D foods
- Soybean products
- Spices and foods with anti-inflammatory properties
According to a study, 91,000 women discovered that many plants can lessen the risk of breast cancer development to 15%.
Vegetables and fruits are high in carotenoids and flavonoids that provide several medical benefits. Given foods are best to stop the progression of breast cancer:
- Leafy green vegetables
- Tomatoes, carrots, apples
- Peppers, citrus fruit, eggplant
- Broccoli, onions, kale
- Peaches, strawberries, pear
In addition to this, dietary fibers are protective agents because they regulate the elimination of waste from the body and limit the damage.
Legumes, whole grains, and beans contain antioxidants that also support the digestive system. Lentils are fiber-rich legumes that can reduce cancer risk.
Good fat seems less friendly for the prevention of breast cancer but monounsaturated and polyunsaturated fats are good for the body. They are present in seeds, nuts, olive oil, and avocado.
Omega-3-fatty acid availed from salmon and herring fish is a good candidate to reduce cancer risk. Experts recommend that 20-30% daily intake of calories should be from fat with not greater than 8% calories from saturated fat.
The research identified that soy is a very healthy food source that provides minerals, vitamins, healthy fat, protein, and low carbohydrates. Soy can reduce the lipoprotein density (bad cholesterol).
The best foods provide soy are tempeh, tofu, and soy milk, edamame, and soy nuts.
Eating a balanced diet daily can lower the cancer risk since it would produce fewer tumors in the body. Research studies found that cruciferous vegetables, yellow and orange vegetables, and broccoli can significantly lower the risk of breast cancer.
Intake of fresh and healthy food built in power in the body that can fight cancer cells. International Journal of Cancer provided that potential risk factors include smoking status, weight, age and history of the family. But, if regular consumption of fruits and vegetables is carried out, risk factors will reduce.
The more aggressive tumors such as ER-negative, basal-like, and HER2 enriched can show lower symptoms if high consumption of vegetables and fruits takes place.
In a study, women, who ate fruits and vegetables more than 5.5 serving daily, appear with 11% less risk of breast cancer than women who consumed 2.5% or fewer servings.
Usually, a serving is half cup raw/cooked vegetables, or one cup leafy raw vegetable of a half cup cooked or chopped fruits. This ensures a healthy diet and healthy advantage to cancer patients.
Avoid These Foods
Science is continuously investigating food impact over cancer and following foods should avoid on breast cancer.
- Regular consumption of alcohol aggravates the risk of cancer. It also damages DNA cells.
- Avoid diet rich in sugar, since it develops mammary gland tumors that metastasize or spread quickly.
- Processed food fats are bad to get along. Trans fats are not friendly and donuts, fried food, crackers, and cookies should be avoided.
- According to some studies, red meat is not very healthy for cancer patients. Cold cuts, salty, and high-fat meat can increase cancer risk.
Daily exposure to sunlight offers Vitamin D that can help with breast cancer. It is present in fortified products, eggs, and cold water fish. In case of low Vitamin D, you should consider supplement by doctor’s consultation.
- A number of benefits are attributable to green tea, i.e. supporting the immune system and lowering breast cancer risk.
- Yellow spice turmeric is super helpful for anti-inflammatory properties and it can inhibit cancerous cells.
- Lower your body weight to improve the wellbeing since obesity is a common risk factor for certain diseases.
- Stay active physically by eating healthy food because it is significant to prevent cancer disease. Exercise is the best solution.