Healthy Diets to Lower the Risk of Breast Cancer

Recent studies and observations show that the world is running increasing risks of breast cancer. In India, breast cancer is now the most common form of cancer. The numbers are as scary as the disease, with 25-35% of female cancers being breast cancers. One of the many reasons why breast cancer deaths are becoming more prevalent than ever is the poor incidence of diagnosis. The majority of breast cancer cases go undetected until they are fatal.

The only way to keep yourself and your loved ones secured is awareness and removing the social stigma surrounding the disease. Prevention can be done in a number of ways:

• A healthy breast cancer diet plan can help reduce the risk 
• A good exercise regime can help you remain fit, thus making you less susceptible to breast cancer
• Knowing your family medical history and undergoing preventive treatment
• Self-breast examination (mandatory for women for 30 years of age)

 

This article discusses how you can develop your routine and the foods for breast cancer patients. You can refer to them to build yourself a healthy diet plan that works for breast cancer prevention and management.

 

Foods That Can Help Fight Breast Cancer

 

Listed below are some food for breast cancer patients to keep the spread of breast cancer in check. They are also helpful in preventing the disease. 

 

1.    Green leafy vegetables – Green leafy vegetables like cauliflower, cabbage, and brussels sprouts can be incorporated into a diet for breast cancer patients. However, nothing beats broccoli when it comes to preventive foods for breast cancer patients. Green vegetables actually help maintain a healthy body weight, which often lowers the risk of life-threatening diseases like cancer. 

 

2.    Fruits – Fruits are, in general, the best foods to incorporate into a balanced diet. They come with a hoard of vitamins, minerals and anti-oxidants. But when it comes to breast cancer prevention, pomegranates and apples play important roles. Research has shown that pomegranates contain a compound that can act as a barrier to oestrogen-dependent cancers. Apples are a rich source of anti-oxidant and fibre that help fight breast cancer, provided you do not throw off that red peel!

 

3.    Soy – The contribution of soy to breast cancer prevention has been debated many times as they contain a compound that is similar to oestrogen, a fuel for breast cancer. But recent studies have shown that high soy intake by adolescent females reduces the risk of breast cancer later in life. Soy is present in foods like tofu, soy milk, and soy nuts. 

 

4.    Green tea – Green tea is rich in catechins that help in lowering tumour growth and is helpful in breast cancer prevention.

 

5.    Walnuts – Walnuts and other nuts contain the very healthy omega 3 fatty acid that has effects in reducing breast cancer, according to recent studies.  

 

6.    Garlic and onion – Garlic and onions contain a certain compound known as allyl sulphides that aid in the process of cell cycling. Cell cycling helps prevents the uncontrollable cell growth that contributes to cancer. Therefore, garlic and onions can be a healthy addition to your recipes. 

 

7.    Flax seeds – Flax seeds contain a compound known as lignans. According to a study by the National Library of Medicine, lignans reduce the risk of breast cancer.

 

Foods To Avoid

 

1.    Alcohol – High alcohol consumption has a direct link to high rates of cancer. Oestrogen levels rise with the consumption of alcohol, risking breast cancer, with a 15% increased risk with every 3 drinks. 

 

2.    Fats – Trans fats, which are found in processed foods, can be toxic and increase the risk of breast cancer, although other good fats, such as omega-3 fatty acids found in nuts, can be helpful.

 

3.    Sugar – Sugar consumption must be kept within limits. Too much sugar in diets can lead to obesity, increasing the risk of cancer.

 

4.    Red meat – Some studies have found that red meat, when cooked at very high temperatures, can lead to the release of toxins that are harmful to breast cancer patients. 

 

Other Lifestyle Tips

 

1.    ​​Exercise – Regular exercise is a great way to keep yourself fit and healthy. Recent studies have shown at least 4 hours of exercise per week can lead to a reduced risk of breast cancer.

 

2.    Vitamin D – Exposure to sunlight is not only good for your bone health, but also is an important tool in fighting breast cancer. Vitamin D is also present in foods like eggs and fish.

 

3.    Turmeric – The anti-inflammatory properties of turmeric are great for many a thing like your skin and immunity. But it is a great ingredient when it comes to fighting breast cancer. 

 

4.    Maintaining a healthy body weight – Obesity, recent studies have shown, is a catalyst to breast cancer. Therefore, it is essential to maintain healthy body weight by following a balanced diet and a healthy exercise routine.

 

5.    Limit menopausal hormone therapy - Women who took menopausal hormone therapy (estrogen and progestin/placebo) are likely more exposed to the risk of breast cancer than others. They are also likely to undergo several mammographies as breast cancer becomes hard to detect in bodies undergoing hormone therapy. Therefore, it is advisable to take MHT under the supervision of experts and limit the same.  

 

​Conclusion

 

It is essential to develop healthy habits that contribute to a healthy body and a good fighting mechanism against the development of cancerous cells. However, life is unpredictable. Make it secure by signing up for the Niva Bupa Health Premia. It is a health insurance plan that covers pre-existing diseases, along with other high-risk diseases that threaten your life.