Cancer is a topic that’s being spoken of everywhere, its being studied every day and something new is discovered. There is so much information about it out there but it seems as if there still isn’t enough awareness about it. Let us discuss about cancer, specifically breast cancer and its link with our diet. When it comes to breast cancer, factors like age, genes and family history are out of control. But one thing we can control is our diet. What we eat everyday doesn’t just provide us with energy, it affects our long term health and our risk of developing certain diseases, including breast cancer.
Some foods can increase inflammation, weight gain, and oestrogen levels, which contribute to cancer development. Diet plays an essential role in preventing diseases like breast cancer. Let us dive a little bit deep into this.
Foods That Increase Breast Cancer Risk
Processed meats
Several studies have shown high connection between processed meat and development of breast cancer. Foods like sausages, ham and bacon often contain preservatives that damage cell and DNA overtime. These promote inflammation and may fuel cancerous cell growth. In order to lower your chances of cancer it’s advised to reduce processed meat consumption and choose fresh, lean source
of protein instead.
Red meats
Regular consumption of red meat goes hand in hand with the risk of breast cancer. When red meat is grilled barbecued or cooked at very high temperature, there are some harmful compounds formed increasing the risk of cancer. Reducing grilled meat reduce cancer risk and support cancer prevention. Going for plant-based proteins or fish can be a healthier option.
Refined sugar and carbohydrates
Refined sugar and carbohydrates are connected to cancer risk through their contribution to weight gain and insulin levels. A diet rich in refined sugar and carbs can spike blood sugar, increasing insulin and contributing to cancer cell growth. This also increases chances of obesity risk, a main factor of breast cancer development. So, reducing carbs and refined sugar is a step to a healthier life.
Trans fats
Trans fats are the unhealthy fat found in processed snacks, baked goods and fast food. They are highly associated with breast cancer because they cause inflammation and rise bad cholesterol. As time goes on this creates the perfect environment for cancer cells to grow. Avoid Trans fats and replace them with healthy fats like nuts, olive oil and avocado
Alcohol
Drinking too much increases oestrogen levels in women, this stimulates the growth of breast cancer cells. This is riskier for women with family history of breast cancer. Cutting back on alcohol consumption can reduce cancer risk and help improve overall health.
Caffeine
Caffeine is also sometimes linked to breast cancer through hormone balance. Too much caffeine can slightly affect your oestrogen levels resulting in similar results as alcohol consumption. Normal intake of caffeine such as coffee usually is safe but reducing it reduces your risk of getting breast cancer.
Foods that can help lower breast cancer risks
A diet that is rich in fruits, vegetables, whole grains and healthy fat can reduce chances of breast cancer by supplying antioxidants, fibre and anti-inflammatory compounds. These nutrients help in hormone balance, neutralise free radicle and curb oxidative stress
Leafy greens
These are classic and commonly known anti-cancer foods, greens such as spinach, kale, Swiss chard and similar vegetables are packed with carotenoids, folate, vitamins and phytochemicals that help counter oxidative DNA damage.
Berries
These are also essential to preventing cancer because they are rich in antioxidant content, especially anthocyanin, tannins and vitamin C
Whole grains
Whole grains help prevent cancer by providing the body with essentials such as fibre, B-vitamins, minerals and slower digesting carbohydrates.
Nuts and seeds
These are excellent source of healthy fats like omega-3s and monounsaturated fats, proteins, fibre and phytochemicals which reduce inflammation and support our immune system.
How to make dietary changes to reduce breast cancer risk
Changes in diet have shown highly positive results in reducing risk of breast cancer. This doesn’t require any strict diets, just some sustainable habits that nourish your body and balance hormones naturally.
Meal planning
Your plate should include more plant-based food such as leafy greens, colourful vegetables berries and whole grains. These food items are packed with fibre, vitamins and antioxidants that protects your cell from damage and also reduce the inflammation in the body reducing the chances for cancerous cells to develop.
Healthy snacks
Instead of having processed snacks like chips and cookies, choose a healthier alternative. Nuts, seeds and fruits are rich in nutrients that help fight cancer and it also helps keep your energy level stable throughout the day.
Cooking methods
How your food is cooked matters too, frying or charring meats at high temperatures create harmful compounds linked to cancer risk. Choose better cooking techniques like grilling, baking, steaming or stir-frying instead. When the food is cooked in a gentler way, it helps preserve nutrients and reduce formation of carcinogens, making your meal both tasty and safe.
