PT Health Life – Although there is no ideal diet to help prevent breast cancer. But if you know how to choose food, you can reduce the risk of developing this malignant disease.
1. Is diet related to breast cancer ?
Diet is thought to influence many cancers. For breast cancer, there is no ideal diet for prevention, but certain healthy foods that keep the body healthy and boost the immune system may also help reduce the risk of developing the disease.
According to the American Cancer Society, there are many risk factors for breast cancer, including lifestyle factors such as activity, exercise, diet, etc. However, it is still not clear exactly how some of these risk factors cause normal cells to become cancerous. Hormones also seem to play a role in many cases of breast cancer, but how this happens is not fully understood.
Things women can do to reduce the risk of breast cancer are: maintain a reasonable weight, regular physical activity, breastfeed… Having a nutritious, balanced diet, prioritizing healthy foods also helps prevent this disease.
Some studies show that a diet rich in vegetables, fruits, and calcium-rich dairy products and low in red and processed meats may help reduce the risk of breast cancer.
2. How to choose foods in your diet to help prevent breast cancer
According to Breast Cancer UK, by making better food choices in your diet you can reduce your risk of developing breast cancer. People should choose a healthy diet that includes a variety of foods and a balance of nutrients. The more natural the food, the better. Organic foods tend to contain fewer pesticide residues and are therefore less likely to contain endocrine disrupting chemicals that may be linked to breast cancer.
2.1 For fat
Although there is no strong evidence linking fat consumption to breast cancer, we do know that high fat consumption can lead to obesity, and there is a strong link between obesity and breast cancer in postmenopausal women .
However, fats have many essential functions in the body and help absorb essential vitamins such as vitamins A, D, E and K. Moderate fat consumption is part of a healthy diet and eating the right types of fats is important. You can find healthy fats in vegetable oils (such as olive oil), nuts, avocados, seeds and fish. Try to avoid saturated fats and limit your intake of trans fats.
2.2 Red meat and processed meat
Processed meat is meat that has been changed through salting, curing, fermenting, smoking, or other processes to enhance flavor or improve preservation. Examples include ham, sausage, bacon, beef jerky, and canned meats. There is evidence that processed meat slightly increases the risk of breast cancer.
The World Health Organization has classified processed meat as a Group 1 carcinogen (known to cause cancer). Some studies have also suggested that increased consumption of red meat may increase the risk of breast cancer, but the evidence is inconclusive.
If you eat red meat, the World Cancer Research Fund recommends limiting your consumption to no more than three portions (about 350-500g) cooked weight per week. You can also replace meat with other protein sources such as beans, nuts, eggs, fish, tofu, etc.
2.3 Fruits and vegetables
Many studies have shown that diets rich in fruits and vegetables help protect against breast cancer. Fruits and vegetables provide a mix of health-promoting components such as fiber, phytochemicals, vitamins, and minerals.
No single fruit or vegetable provides all the nutrients we need to be healthy, so we should eat a variety of them every day. Pay special attention to vegetables rich in carotenoids such as green leafy vegetables, yellow and orange fruits and vegetables…
2.4 Carbohydrates (starches, sugars and fiber)
While there is no specific link between breast cancer and diets high in sugar or other carbohydrates, we do know that consuming too much sugar can promote weight gain, and being overweight increases the risk of postmenopausal breast cancer. So you can reduce your risk of breast cancer by making healthy choices and reducing the amount of added sugar in your daily diet to maintain a healthy body weight.
It is best to consume complex carbohydrates instead of simple carbohydrates. Prioritize whole grains , fruits and vegetables instead of simple carbohydrates found in pastries, soft drinks, refined grains…
2.5 Dairy products
There is some evidence that dairy products high in calcium may be beneficial in reducing the risk of premenopausal breast cancer. Probiotics (live microorganisms) and fermented products found in yogurt may also be beneficial in helping to reduce the risk of breast cancer. Choose natural products without added sugar, such as plain yogurt, cottage cheese, and low-fat milk.
2.6 Ale
All alcoholic drinks increase the risk of breast cancer. Drinking alcohol is a serious risk factor for breast cancer. It is thought to contribute to around 4,400 cases of breast cancer each year in the UK alone. Alcohol can increase oestrogen levels , which affects the risk of breast cancer. It is broken down into by-products that can damage cells and cause DNA mutations that can lead to breast cancer.
2.7 Vitamin D
Most studies have shown that low vitamin D levels are associated with an increased risk of breast cancer. Studies have not shown that vitamin D supplements reduce the risk of breast cancer, although taking them may restore serum vitamin D levels.
Diet and regular exposure to sunlight help provide the body with a healthy amount of vitamin D. You should take advantage of food sources rich in vitamin D such as: cereals, egg yolks, fatty fish, seafood…
