Good nutrition may reduce the incidence, risk, progression, or recurrence of breast cancer. Although different studies are being conducted to determine the exact nature of the relationship between nutrition and breast cancer prevention, here is what we do know; improved nutrition reduces the risk of chronic diseases in general, such as diabetes, obesity, hypertension and heart disease. Good nutrition also enhances the overall quality of life. Therefore, it is safe to say good nutrition can lower a woman’s chance of developing breast cancer.
To ensure good nutrition, we have gathered some pointers for you that have proven to constitute the guidelines of a healthy diet. One major point of discussion is whether a plant-based diet can help. Studies have shown that a lifelong commitment to a plant-based diet may lower a woman’s risk of developing breast cancer. It may also reduce the risk of recurrent breast cancer. Women at high risk should be extremely attentive to this sort of diet plan.
So what does a plant-based diet consist of? A plant-based diet consists primarily of fruits, vegetables, whole grains, legumes, and plant protein sources. Although living plant-based in our cultures can often be difficult, finding a way to get the adequate amount of protein and nutrients at risk (vitamin B12, vitamin D, omega-3 fatty acids, zinc and iron) could boost your health tremendously. Protein should be included in every meal.
With that comes the benefit of consuming plenty of fruits and vegetables. Our fruits and veggies contain various vitamins, minerals, fiber, and cancer-fighting phytonutrients such as carotenoids, lycopene, indoles, isoflavones and flavonols. Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, brussels sprouts, bok choy, collard greens and radish in particular, are particularly associated with a reduced risk of breast cancer.
Nutrition cheat tip: vibrant, intense color is one indicator of phytonutrient content.
A plant-based diet also includes legumes, beans, seeds and whole grain which come with a high fiber content. Fiber is known for its natural ability to bind to toxic compounds and carcinogens (substances that promote cancer) which are then later eliminated from the body. A high fiber diet also works to reduce hormone levels that may be involved in the progression of breast cancer. Most importantly, a high fiber diet is also associated with less obesity.
Some great concepts here in Kuwait that offer plant-based options are: Be Cafe, Bluezone, Superfoods, Clean Eats, Generation Acai, Vterra, Junaseatery, The Bowl and Ovo.
High sugar foods should also be avoided since they are usually highly processed and low in nutrient value. In addition, these foods appear to increase serum insulin which appear to stimulate cancer cell growth. Sugars to be consumed in limited amounts include products made with refined grains or refined flours (for example: white breads, white rice, white pastas), alcohol, and desserts, such as candy, cookies, cakes, and pies).
Several studies have also looked into the relationship of fat and the risk of breast cancer, but the results remain inconsistent. A potential elevated cancer risk may be, in part, due to the fact that a high fat diet stimulates increased estrogen levels, which is associated with breast cancer growth but further studies are needed to determine if in fact these lower levels lead to a reduced risk of breast cancer. Research indicates that the type of fat may be of greatest importance. All in all, a low to moderate fat diet with an emphasis on healthy fats is key.
Nutrition cheat tip: you should aim for fat to close to 20% of your total calories from fat, with less than 8% of total calories from saturated fat.
A healthy diet is only one of several factors that can affect the immune system. Lifestyle changes and habits have a tremendous impact in improving your overall health and well being. When it comes to lifestyle, there are multiple different things that have proven to be good guidelines to follow for healthy living. These include being physically active, maintaining a healthy weight and managing stress. Since low levels of physical exercise appear to be associated with a higher risk of breast cancer, being physically active is ideal.
Adequate fluid intake is also very important in maintaining a healthy lifestyle and diet. Fluid in the body helps carry nutrients around the body as well as flush out waste products. It participates in chemical reactions, protects joints, aids in the body’s temperature regulation, as well as many other processes. Therefore it is super important to keep water intake up to meet fluid needs.
In honor of breast cancer awareness month, we hope that you found this article helpful! Pass it on to your loved ones at risk, or implement healthier guidelines into your life. Photo by Pontus Ohlsson on Unsplash.
