Breast cancer awareness month is a time to focus on prevention and detection, but do you ever think about how your diet can play a preventative role? Small additions to a healthy diet may make a big difference to your health later in life. Good nutrition is important to everyone, and when combined with regular exercise, this combination is an excellent way to not only manage your weight, but also reduce your risk of breast cancer. Weight gain is a leading contributor to developing breast cancer, so avoiding added body weight by increasing your exercise and watching your calories are the best ways to lower your risk. Recent studies have even indicated a woman can cut her chance of cancer by as much as two-thirds with good nutrition and weight management.
Many researchers indicate an unhealthy diet may account for 30-40% of all cancers. That number alone indicates you can take a tremendously preventative role at thwarting the effects of this disease. Along with exercise and a diet low in fat and high in fiber, adding certain foods into your diet may reduce your risk of breast cancer or the cancer coming back. No single food can prevent breast cancer, but certain foods can boost your immune system or are high in known cancer-fighting compounds, and may help lower your risk of breast cancer.
Try adding some of these nutrient-packed cancer-fighting foods to your diet several times per week:
- Peaches and plums – contain two types of antioxidants that may help kill breast cancer cells while leaving healthy cells intact. Their fiber content also makes them a great part of a high-fiber diet.
- Walnuts – their anti-inflammatory properties may give them tumor-fighting capabilities.
- Broccoli – sulforaphane, a compound in broccoli, reduced the number of breast cancer stem cells in animal studies.
- Salmon and fish oil supplements – may shrink your risk of the most common form of breast cancer, by reducing inflammation, which may lead to breast cancer.
- Olive oil – antioxidants and oleic acid may slow the growth of malignant breast cancer cells.
- Parsley – this herb may actually inhibit cancer-cell growth by boosting the resistance to developing cancerous tumors.
- Coffee – two cups per day may lower your risk of an aggressive form of breast cancer.
- Beans – increasing your fiber intake may lower your risk of breast cancer. Every 10 grams a woman eats, cuts her risk by 7%. That is about 1/2 cup of beans; opt for black beans and increase your antioxidant levels too!
If you would like help planning a diet to help slow or prevent cancer’s effects, please let me know and I will be happy to help you create a dietary and supplementation strategy to help you be the healthiest you can be! Email me at firstname.lastname@example.org.
eat right. be fit. live well.