Breast Cancer Diet: Research has demonstrated that our lifestyle and our diet do have an influence on breast cancer (and cancer in general).
Here are some recommendations, about the ten best foods that fight cancer, and help you reduce your risk of breast cancer.
The most important risk factors – genetics, age, and race – cannot be changed. However, of all the factors that contribute to the progression of precancerous cells in cancer among the adults might be clinically detectable, but none plays a role as important as lifestyle.
Do not smoke
Numerous studies show that smoking increases the risk of breast cancer. A study by Albert Einstein College of Medicine showed in 2002 that more the number of cigarettes smoked is high and the longest a woman retained this habit, the greater the risk of developing this type of cancer.
Reduce your consumption of alcohol
According to several studies consuming only two drinks daily increases the risk of developing breast cancer.
Maintain a healthy weight
Stay as lean as possible, with a body mass index between 21 and 23. Women who are overweight greatly increase their risk of breast cancer. The American Cancer Society has shown in a study, only 30% to 50% of deaths from breast cancer among postmenopausal women in the United States were attributable to obesity.
Take regular exercise
A study by the National Women’s Health Initiative showed in 2003 that women who walked two hours every week reduced their risk by 18% when compared with sedentary women. Those who did more than ten hours of intense exercise in a week saw their risk decrease by 22 %. Be physically active for at least 30 minutes per day.
Reduce your exposure to estrogen
Avoid hormone replacement therapy over a prolonged period. If you are bothered by symptoms of menopause, consider natural herbs such as black cohosh. In an epidemiological study of 2007, researchers at the University of Pennsylvania found out that women who took supplements of black cohosh had shown a decline of 61% in their risk of developing breast cancer, unlike other women.
This plant is recognized and used in Germany to relieve symptoms of menopause, but its use is more limited here in America. It is advised to not to use it for more than six months and be careful if you are at the risk of cancer from itself.
Look for a healthy diet rich in fruits, vegetables, whole grains and legumes. Reduce your consumption of red meat (beef, lamb, pork) to about 500gm per week. Be sure to consume more of the anticancer foods that we recommend in our sidebar. Avoid soft drinks and minimize consumption of meals very high in energy.
Our Top Ten Anti-Cancer Foods
They are a good source of monounsaturated fat. Researchers in Stockholm found that women who consumed this type of fat had a lower risk of developing breast cancer than those who consumed other types of fat at the expense of the latter.
In a 2005 study, researchers found that women who ate legumes at least twice a week had a lower rate of developing breast cancer than those who ate less frequently.
3. Broccoli and cruciferous vegetables
As these vegetables are rich in glucosinolates, it was shown, in laboratory experiments, they could slow the progression of breast cancer cells.
4. Soy beans
Isoflavones found in soybeans help reduce the risk of breast cancer by protecting cells from the effects of estrogen. Studies have shown that regular consumption of soy-based foods at a young age (before puberty) reduces the risk of being affected by breast cancer. However, among women with a history of breast cancer, isoflavones may, have adverse effects.
They are rich in beta-carotene and lutein, two powerful antioxidants. In a study, researchers at the National Institute of Environmental Health Sciences found that women who ate spinach more than twice a week had a lower risk of developing breast cancer than those who rarely consumed it.
A five-year study by researchers at the University of Southern California and the National University of Singapore in 2003 showed that postmenopausal women who consumed fish or shellfish (1.5 to 3 ounces) each day were 26% less likely to develop breast cancer unlike those who ate less fish, seafood and shellfish.
A 2005 study by the University of Toronto has established that women with breast cancer who took two tablespoons of ground flaxseed daily slowed the growth of their cancer cells. But, given the content of lignans (phytoestrogens) in flaxseed, women who are suffering from breast cancer should limit its consumption.
Scientists have demonstrated that in laboratory experiments, the sulfur components (or sulphurous) of garlic slowed the growth of cancer cells.
9. Green tea
It is an excellent source of catechins, which possess antioxidant. Studies have shown that women who drank green tea daily were less likely to develop breast cancer.
10. Olive oil
Its high content of monounsaturated fat, hydroxytyrosol and oleuropein help to make olive oil an ally in the fight against breast cancer. The researchers have found out that oleic acid of olive oil reduces the level of protein produced by one of the genes known to cause breast cancer.