Diet and Breast Cancer Links You Should Not Ignore
According to a study from the American Cancer Society (ACS), about 40%
of new cancer diagnoses in U.S. adults age 30 and over can be prevented
with lifestyle changes. Specifically, the study found that diet impacts
breast cancer development.
What you eat and drink affects your weight. Excess weight leads to increased
breast cancer risk. Fruits, vegetables, whole grains and beans should
make up two-thirds of your plate, with the other third reserved for lean
protein such as poultry or fish.
Eat your fruits and vegetables.
Women following a diet high in fruits and vegetables have 27% lower risk
of certain breast cancer types. One study shows that eating high amounts
of cruciferous vegetables in particular—broccoli, cabbage, cauliflower,
Brussels sprouts and kale—reduces risk for at least six types of cancer.
Phytochemicals known as flavonoids and carotenoids are also linked to lower
breast cancer risks. Flavonoids found in onions, broccoli, parsley and
celery can be beneficial to lowering risks for post-menopausal women.
Orange, yellow and dark green vegetables and fruits such as carrots, pumpkins,
squash, spinach, sweet potatoes and cantaloupe contain carotenoids.
Antioxidant-rich, superfoods such as strawberries, raspberries, blueberries
and blackberries also contain disease-fighting nutrients.
Pump up grains and fiber.
Unprocessed wheat, oats, rice, rye and other whole grains can lower chances
of breast cancer. Whole grains and fiber-rich beans and legumes also benefit
blood sugar levels, heart health and digestion.
Additionally, starting the day with whole grains and fiber boosts your
energy and supports regular bowel movements to flush waste from your body.
Limit sweet treats.
While sugar "feeds cancer" may be overly dramatic, regularly
consuming sugary foods and drinks can lead to obesity and other conditions
that increase risks.
Your body needs sugar to properly function. It processes carbohydrates
from food and turns it into glucose (sugar). But, allow sweet treats sparingly,
including sodas and sweet tea. A spoonful of sugar in your morning coffee
may not be risky, but a daily sweet whipped coffee probably is.
Avoid processed foods.
Ultra-processed foods such as chips, cereals, frozen meals and most snack
foods contain little nutritional value and can lead to higher breast cancer
mortality. Read food labels and avoid ingredients not commonly found in
your kitchen.
The World Health Organization lists processed meats—hot dogs, bacon,
sausage, deli meats—as a Group 1 carcinogen, the same risk category
as tobacco. Substitute chicken, fish and seafood for red and processed
meats to reduce your risks.
Reduce alcohol consumption.
Wine, beer and liquor boost estrogen in the body, and certain tumors are
sensitive to the hormone.
According to ACS, alcohol contributes to about 6% of cancer diagnoses in women, most of
those being breast cancer.
While ACS recommends complete abstinence for cancer prevention, it suggests
women limit consumption to one drink a day.
For questions regarding breast cancer or breast cancer risk, contact Thibodaux
Regional Cancer Institute at 985.493.4008.