Doing self breast exams every month and a mammogram a year after 40 (or before this age if you have a family history of breast cancer) are the best ways to detect breast cancer early, which is fundamental to have a great possibility of it being cured.
However, various studies have discovered that certain foods and factors in a woman’s lifestyle can help reduce the risk of contracting this disease. Would you like to know what foods you should eat to prevent breast cancer? Read this article and find out about the latest news on breast cancer.
Breast cancer is very related to estrogen levels in the blood. The higher the amount of estrogen in a woman’s body, the greater the risk that she will suffer from breast cancer. Foods rich in fiber force estrogen that is eliminated be reabsorbed in the intestine. Therefore, they are a protection factor for breast cancer.
In order to increase the amount of fiber in your diet, make sure to include three servings of fresh vegetables (especially broccoli, cauliflower, cabbage, and Brussels sprouts) and two servings of fruit a daily, as well as whole wheats.
If your diet includes a lot of foods rich in fat, it is very likely that you are also increasing the amount of fatty tissue in your body. Excess fat tissue acts as a type of “estrogen factory”. Therefore, if you are at an ideal weight for your height and age, you will be reducing the level of estrogen in your body and your risk of suffering from breast cancer at the same time.
More Omega 3 and Less Omega 6
Omega 6 fatty acid rich foods (margarine, hydrogenated fat, sunflower oil, soy oil, and peanut oil) increase your risk of suffering from breast cancer according to various scientific studies.
On the other hand, foods rich in Omega 3 fatty acids (like salmon, tuna, sardines, and fish oil) reduce your risk. Include a serving of these foods in your diet twice a week.
Linseed seeds are also a very good source of Omega 3. Experts recommend consuming 25 gr of linseed seeds a day to help prevent breast cancer. You can grind them dry in a blender and add them to yogurt or a serving of white cheese.
Omega 9 fatty acids, found in olive oil, also help reduce your risk. So adding a couple teaspoons of olive oil to your salad is a very good way to prevent this disease.
Excess consumption of alcohol is a factor that is extremely related to the risk of suffering from breast cancer. The more you drink, the greater the risk. The alcohol is transformed in acetaldehyde, which is a substance that has shown to be a cancer promoter in laboratory rats. On the other hand, alcohol inhibits the use of folic acid in your cells, a vitamin that has an important role in the regulation of cellular division. And if that isn’t enough, alcohol elevates the level of estrogen in your blood. Therefore, avoid alcohol to reduce your risk of suffering form breast cancer.
It has also been scientifically proven that women who exercise moderately for 4 hours a week have less risk of suffering from breast cancer because exercise reduces the production of estrogen in the body. Stay active by going for walks, jogs, swimming, or biking to prevent breast cancer. In any case, remember to always do proper checks for the early detection of breast cancer. If you have any concerns, don’t hesitate to ask your doctor.