On National Cancer Awareness Day Nutritionist Avni Kaul Shares Dietary Choices to Help Prevent Breast Cancer
Breast cancer is a dreadful disease with several contributing factors. Some of these factors include age, genetics, and family history which are not in an individual’s control. However, one can control other factors, like physical activity levels, body weight, and diet. Some researchers have pointed out that dietary factors might be responsible for 30 to 40% of all cancers. Source: https://www.breastcancer.org/risk/factors/unhealthy_food
This article by Delhi’s leading Nutritionist and Dietician Avni Kaul talks about how a good diet can keep away breast cancer.
Foods to Have
Breast cancer can begin in various places, grow in several ways, and need different kinds of treatment. Just like particular types of cancer respond better to specific treatments, some cancers respond well to certain foods.
The following foods can have a role in a healthful diet in general, and they might also help prevent the development or progression of breast cancer:
· A variety of vegetables and fruits, including salad
· Foods rich in fiber, like whole grains, beans, and legumes
· Low dairy products
· Soyabean-based products
· Foods high in vitamin D and other vitamins
· Foods, specifically spices, having anti-inflammatory properties· Foods majorly plant-based that have antioxidants
Vegetables and Fruits
A study on women found that following a diet consisting mainly of plants might cut the risk of developing breast cancer by nearly 15%. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831538/
Besides other benefits, fruits and vegetables are high in flavonoids and carotenoids, which seem to have several medical benefits.
Studies have suggested that the following foods may help prevent breast cancer: Source: https://www.breastcancercare.org.uk/information-support/facing-breast-cancer/living-beyond-breast-cancer/diet-breast-cancer-why-balanced-diet-important
· Dark, green leafy vegetables, like spinach, cabbage, and broccoli
· Fruits, specifically berries and peaches
· Pulses, beans, fish, eggs, and some meat
Researchers have found beta carotene, which occurs naturally in vegetables like carrots, lowers risk of breast cancer. It has been found to interfere with the growth procedure of cancer cells. Source: http://ar.iiarjournals.org/content/34/3/1377.long
Dietary Fiber and Antioxidants
Various studies have indicated that dietary fibre and antioxidants in food can help protect against the disease.
Extra estrogen can be a factor in the formation and spread of some types of breast cancer. Some treatments prevent estrogen from interacting with breast cancer cells. Consuming a high fiber diet can help this process and increase the elimination of estrogen. Source: https://www.medicalnewstoday.com/articles/316720#fiber
Fiber assists the digestive system and the regular removal of waste, including extra estrogen. It helps the body to remove toxins and restricts the damage that they can do.
The manner in which fiber binds with estrogen in the gut also helps prevent the body from absorbing excessive estrogen. These factors might help reduce the risk of breast cancer.
Vegetables, fruits, whole grains, and legumes are good sources of fiber and they also have antioxidants, including beta carotene and vitamins C and E.
Antioxidants help prevent many diseases by lowering the numbers of free radicals, which are waste substances that the body naturally generates. A meta-analysis in 2013 found that people who consumed more whole grains have a lower risk of breast cancer. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831538/
Good Fat
Fatty foods might lead to obesity, and an obese person may have a bigger risk of developing cancer, including breast cancer.
Some dietary fat is necessary for the body to work adequately, but it is essential to consume the right type.
Polyunsaturated and monounsaturated fats are beneficial in moderation. They are available in:
· Soyabean oil, Sunflower oil, Rice bran oil
· Flaxseeds, sesame seeds
· Walnuts
Coldwater fish, like salmon and herring (they are available in several online stores in India) have a healthy polyunsaturated fat called omega-3. This fat also helps reduce the risk of breast cancer. Source: https://breast-cancer-research.biomedcentral.com/articles/10.1186/s13058-015-0571-6
The health benefits of omega-3 fatty acids could be due to their ability to lower inflammation. Inflammation is a contributing factor in breast cancer.
Foods which Need to be Restricted or Stay Away From
Some of the food to stay away to reduce the chances of developing breast cancer are:
· Alcohol
· Fat (Trans Fat)
· Added Sugar
· Processed Foods
· Red Meat
Other Helpful Tips
Vitamin D from sunlight and food could help protect against breast cancer. One can also get vitamin D from egg yolks, fortified products. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829739/
Green tea could also have a good effect as it contains antioxidants, and these boosts the immune system that is helpful in reducing the risk of getting breast cancer.
Turmeric contains several anti-inflammatory qualities that help restrict the growth of breast cancer.
Besides them, maintaining a healthy lifestyle that includes managing your weight, plays a crucial role as obesity is a known reason for developing the risk. Source: https://www.cancer.gov/types/breast/patient/breast-prevention-pdq#section/_12
Regular exercising is important. A report suggests that women who exercise a minimum of 4 hours each week have a lower risk of developing this cancer. Source: https://www.cancer.gov/types/breast/patient/breast-prevention-pdq#section/_12
Conclusion: Following a good diet that is high in vegetables and fruits and low in added sugar and trans fat is beneficial. Besides maintaining a healthy weight through regular exercise is also crucial.
**This article has been written by team Nutri Activania**
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