Breast cancer is the most prevalent cancer among women around the world, and India has witnessed a constant increase in breast cancer cases over the last 10 years. Although genetics and environment are factors that cannot be hidden, conditions of the lifestyle including dietary habits may have a great influence on its prevention and treatment aspects.
A diet rich in nutrients provides the body with antioxidants, phytochemicals, and vitamins by which it strengthens immunity and has an allostatic effect of reducing cancer risk. On the other hand, some processed and high fat foods can cause an increase in inflammation and hormone imbalance which are perfect conditions for cancer to thrive.
As we observe Breast Cancer Awareness Month, it is important to educate women on the importance of screening and early detection but also how seemingly small daily food choices can contribute in a meaningful way to their health. A rational plate isn’t a substitute for going to the doctor, but can be a super pairing in prevention and recovery.
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Dr Mrinal Iyer, Senior Oncologist and Nutrition Specialist, Cancer Research Centre in Chennai told Moneycontrol : “Food can not prevent breast cancer but it can reduce inflammation, control hormones and give the body stronger weapons of defence. The goal is not fad diets but a long-term pattern of making healthy food choices.”
Superfoods That Support Breast Health
- Cruciferous Vegetables: Broccoli, cauliflower and cabbage are rich in sulforaphane known to have anti-cancer properties.
- Berries: Loaded with antioxidants, blueberries and strawberries fight off damaging free radicals that can harm DNA.
- Flaxseeds: Loaded with lignans and omega-3 fatty acids, both help to control estrogen.
- Turmeric: Its active ingredient, curcumin, is believed to be anti-inflammatory and anti-carcinogenic.
- Green Tea: Polyphenols found in green tea are thought to inhibit cancer cell growth.
- Processed Meats: Sausages, salami and bacon are speckled with preservatives such as nitrates that are known to have some connections to cancer risk.
- Foods High In Sugar: Too much sugar can kick apparent insulin levels and even induce weight gain, a proven risk factor.
- Alcohol: Moderate use ups estrogen levels and increases breast cancer risk.
- Processed Carbs and Fried Foods: These are inflammatory and can be indirectly related to the progression of cancer.
Future-proofing breast health is about much more than diet though. In addition, keeping an active lifestyle, maintaining a healthy weight and managing stress are just as important. Add these to a diet that is rich in nutrients and you have a multi prong defence.
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This Breast Cancer Awareness Month, it’s worth remembering that although there is no one food that will prevent breast cancer, the combined effects of a healthful diet can make a significant difference.
FAQs about Breast Cancer
What are some superfoods that support breast health?
Cruciferous vegetables, berries, flaxseeds, turmeric, and green tea are known to support breast health.
Which foods should be limited or avoided to reduce breast cancer risk?
Processed meats, foods high in sugar, alcohol, processed carbs, and fried foods should be limited or avoided.
Can diet alone prevent breast cancer?
No, diet alone cannot prevent breast cancer. However, it can reduce inflammation, control hormones, and strengthen the body's defence mechanisms.
What lifestyle changes can help in future-proofing breast health?
Maintaining an active lifestyle, a healthy weight, managing stress, and a nutrient-rich diet can help in future-proofing breast health.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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