"The only person who can save you is you." - Sheryl Crow
Ever wondered whether your lifestyle decisions may be affecting your breast health?
According to the World Health Organization, between 30% - 50% of all cancers can be attributed to lifestyle decisions. These include:
Smoking
Alcohol consumption
Physical activity
UV exposure
And, of course, diet.
The contents of your shopping cart may be a deal breaker when considering which steps to take to minimize the risk of breast cancer and promote breast health in general. Here are the top 10 best foods to boost breast health and deliver a nasty kick to breast cancer.
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1. Leafy Greens for Fiber Consumption
Leafy green vegetables like kale, spinach, turnip greens, and arugula are powerhouses of nutrition. They contain a super dose of vitamins A and C, as well as minerals and phytochemicals known to fight diseases, including breast cancer.
Among these, kale and arugula are incredibly indispensable components of a super-healthy diet for many. This is because of their higher volume of fiber and carotenoids, which have been linked to reduced levels of breast cancer, particularly estrogen receptor-negative breast cancers, which is a variant of breast cancer that is much harder to treat.
What’s more, eating leafy greens can boost the body’s antioxidant defenses. These defenses prevent free radicals from harming DNA, which can cause cancer. The high dose of vitamin C as well as other phytochemicals and phytonutrients present in many of these also work as potent antioxidants that help prevent the production of carcinogens.
All leafy greens also come with numerous benefits other than for breast health. Collard greens, for instance, are an incredible nutrition choice. It is a rich source of vitamins A, C, K, and B-6 and is highly effective in preventing stomach cancer, bladder cancer, prostate cancer, anemia, heart disease, and many other illnesses.
In addition, many leafy greens with tones of purple pigments are also considered to be great breast cancer prevention foods. This is because they contain a plant compound called anthocyanidins which also have the ability to reduce inflammation as well as other anti-cancer properties.
2. Broccoli & Other Cruciferous Vegetables As Antioxidant
Similar to the previous group, broccoli also packs a great deal of vitamins A and C as well as carotenoids, which make it a fantastic choice for those that favor its taste.
It has been found that broccoli, cauliflower, and cabbage, along with numerous other cruciferous vegetables, contain significant amounts of the phytochemical sulforaphane, a cancer-fighting plant ingredient, which has been related to a reduction in the risk of developing prostate, breast, colon, and oral cancers.
A much better alternative might also be broccoli sprouts. Eating even small portions of broccoli sprouts once or twice a week may give your body an incredible boost against many forms of cancer, not the least of which is breast cancer. This is because broccoli sprouts have more sulforaphane than any other veggies out there. The amazing thing about this plant chemical is that it has the ability to inhibit breast and prostate cancer tumors much more potently.
In recent years, sulforaphane has been highlighted more and more as an anti-cancer heavy hitter. New research published in the Journal of Oral and Maxillofacial Pathology have pointed at information that shows clear links between the plant compounds of broccoli sprouts and reduced levels of breast cancer.
3. Oily Fish for Health Fats
Omega 3 fatty acids, Vitamin D, and amino acids are found in abundance in oily fish. Omega 3 from fish, in particular, has been found to have powerful anti-angiogenic properties. This means they can halt the development of new blood vessels within a tumor. Another cancer study highlighted information that women with higher blood levels of vitamin D had a decreased risk of breast cancer development.
However, keep in mind that some fish, such as fresh tuna and king mackerel also come with some health concerns. This is because these are known to contain unhealthy levels of mercury as a side effect.
To avoid consuming this, opt for the oily fish lower in the aquatic foods chain than tuna and other high-level species, such as anchovies and herring.
Aside from being a great protein source, oily fish are also perfect for pregnant or breastfeeding women because the omega-3 fats can significantly help the little one’s nervous system develop. Today, the scientific community is generally in consensus regarding eating oily fish as a good diet addition for adult breast cancer prevention.
4. Garlic for Immune System
When a healthy cell becomes cancerous, it begins to grow exponentially and inhibits the cell cycling process. That is where garlic comes in.
It has been shown that allyl sulfide, a chemical compound in garlic and some common veggies, is highly beneficial against breast tissue disorders because of its function of regulating cell proliferation. This refers to the process whereby specific cells rapidly increase in number, which can have detrimental effects when the cells in question are of the unwanted variety.
Garlic is a wonderful culinary and medicinal addition to your breast cancer diet. As a matter of fact, garlic is a popular antioxidant supplement for its numerous health advantages, such as boosting the immune system and controlling blood pressure and cholesterol levels.
5. Green Tea for More Energy
The excellent benefits of green tea for many aspects of our bodies have been discovered relatively later than most other items on this list. This means that there is still some time before we can speak with total certainty; however, the current scientific information on green tea is very promising regarding its health benefits.
Green tea contains a large volume of polyphenols and plant elements that have been shown to inhibit breast cancer cell growth and aid with cell reconstruction. In addition, the catechins in green tea are a powerful natural antioxidant. In addition, it is regarded in dietetics as a beneficial addition to breast health diets.
It is not surprising then that in a recent study, among a group of 472 women with various stages of breast cancer, those who drank the most green tea, in general, experienced a much lower spread of cancerous cells than those that consumed less.
Similar studies have also been conducted on berries such as cranberries and blueberries with strikingly similar results. The information is still lacking, but many dieticians consider green tea a key component of a beneficial breast health nutrition plan.
6. Citrus Fruits to Lower Breast Cancer Risk
Citrus fruits are among the very best when it comes to preventing and combating breast disorders. This is because many of these are packed full of some of the most powerful vitamins and antioxidants to help you boost breast tissue health.
Eating just one medium-sized orange is enough to give you your daily requirement of vitamin C. But there’s much more. Magnesium, phosphorous, potassium, copper, and vitamin B are just some of the other fantastic contents of everyone’s favorite juice fruit!
Citrus fruits have also been under the radar regarding their cancer-fighting properties.
Many of the nutrients above have potent anti-inflammatory and antioxidant properties, fundamental against breast cancer. In addition, several flavonoids in citrus fruits are also effective antioxidants known to aid in preventing many degenerative diseases.
For those looking for a culinary adventure while boosting health, citrus fruits are the go-to. There are literally hundreds of variants of common citrus fruits. Like Jaffa oranges from Israel or Trifoliata oranges from Korea! Why not experiment and chuck a couple of different kinds into the shaker when looking to give yourself a health boost?
7. Fermented Foods for Healthy Eating
Fermented foods are more commonly known for their incredible benefits for gut and liver health. The good bacteria in many of these can improve digestion, boost immunity, and help regulate weight. These are called probiotics.
The primary function of probiotics, or good bacteria, is to keep your body in a healthy balance. Consider it like keeping your body in equilibrium. When you are sick, harmful bacteria enter your body and multiply. This amounts to your body being thrown out of whack. Good bacteria fight off bad bacteria and restore equilibrium within your body, making you feel better.
But there is more. Probiotics, as a functional food, have been shown to have anti-breast cancer properties in cell and animal studies. The gastrointestinal bacteria and the systemic immune system may be regulated by probiotics, making them effective in breast cancer prevention or treatment. Some of the most common fermented foods in grocery stores are:
Cultured milk and yogurt
Kefir
Sauerkraut
Kimchi
Pickles
Sourdough bread
8. Flax Seeds
Flaxseed, also available as flaxseed oil, is one of the oldest crops on the planet. Today, many health practitioners consider it a magic bullet for breast health. These are a rockstar for smoothie recipes and are usually coupled with fermented foods and a touch of berries for additional sweetness.
In addition to being a perfect smoothie ingredient and a powerful antioxidant, flaxseed grains are also widely used for its effectiveness against constipation, diabetes, high cholesterol, heart disease, and several other unpleasant illnesses. But new research is showing that it may also have a considerable effect against cancer.
Possible Breast Cancer Treatment?
A group of researchers at the University of Toronto have also unveiled information that ground flaxseed grains can help fight cancer. They conducted lab studies with laboratory mice with cancerous tumors and found that the regular intake of ground flaxseed resulted in an exponential reduction in tumor growth rate.
Recently, the same group of researchers gave human breast tumor cells to another group of mice. During the progression stage, while the cancer was getting worse, the mice were segmented into two groups and given different diets. The only difference between the two diets was that one had an addition of ground flaxseeds. These were given regularly for eight weeks.
The group that was given the flaxseed diet saw incredible decreases in healthy cell damage and tumor growth rate, averaging a whopping 45 percent slower growth.
9. Turmeric in Breast Health Diet
Curcumin, a component of turmeric, has recently been garnering a great deal of attention for its possible benefits against cancer development.
Researchers at the University of Central Florida have recently monitored the reaction between curcumin and cancer cells by attaching it to nanoparticles which inherently tend to move towards the latter. The results were no short of fascinating. Researchers observed that once the curcumin reaches a cancer cell, it does short work of eliminating it while keeping the nearby healthy cells intact.
There is still a great deal of information needed to establish the many benefits of turmeric. Still, testimonials from swells of medical oncologists as well as recovered cancer patients certainly go a long way to highlight it as a good option in the fight against cancer.
In addition, turmeric is a well-known medication for decreasing swellings, thanks to its anti-inflammatory and antioxidant properties. It is prescribed commonly to treat conditions that involve pain and inflammation. So the next time you’re arguing over what to order for the evening, why not go for your favorite curry? It might do you more good than you know.
10.Nuts as a Breast Cancer Food
Did you know that many nuts have historically been used as chemotherapy drugs?
Furthermore, large-scale studies are beginning to show that nature’s original snacks may have highly beneficial effects against breast disorders, mainly fibrocystic breast tissue diseases.
One such study is this one from the Harward Nurses Health Study, whereby researchers analyzed a large group of adolescents with different levels of nut and vegetable fat consumption in terms of the commonality of breast disorders later on. The results show that within the group, those who regularly ate more nuts, peanut butter, and other variants had a fraction of the breast cancer risk than those that consumed very little or none. And what's more, the study also highlighted that the group that consumed nuts regularly also had a lower recurrence risk.
Furthermore, the study even found evidence that the cancer-preventing properties of nuts were much higher in women with a family history of breast cancer risk.
Which Nuts Are the Best to Boost Breast Health?
Walnuts and pecans are the richest in nutrient content and antioxidants by a large margin. Moreover, when applied to cancer cells in laboratory tests, again, walnuts and pecans, with the addition of peanuts, were shown to slow down the growth of cancer cells the most.
Having said that, most other nuts that did not make the cut, like cashew nuts, pistachios, and brazil nuts, are still packed with numerous healthy vitamins, chemical compounds, and antioxidants, so here's an idea; don’t throw them away, but maybe go for the pick & mix instead.
Some grocery stores have ready-prepared pick & mix nuts and berries as well. Feel free to grab one of these as berries are also considered fantastic anti-cancer foods because of the high levels of phytoestrogen they contain.
11.Bonus Tips!
Healthy Breasts Are a Result of Balanced Lifestyle Choices
Thank you for reading some of our tips on which foods may help you in your fight against breast cancer. Keep in mind, however, that no single food has been proven to singlehandedly eliminate breast cancer risk or treat breast cancer, but there are numerous factors we need to consider.
This means that cancer prevention can only be maximized when your diet is combined with other healthy lifestyle behaviors and habits such as regular exercise and avoiding harmful drugs.
Moreover, regular self-examinations and mammograms can help you spot irregularities before they become a problem. And here at Triwi Global, we are here to help you do just that!
How to Make Use of Technology More for Breast Health?
Our Self-check Cup (one minute read) reminds you of key dates with your cycle, doctor’s appointments, and self-checkups, and other key information. And what’s more, it supports you in your journey to better breast health by giving you regular tips and tricks you can use, as well as motivation and inspiration. It helps you in every stage of your journey because at Triwi; we believe that no one should be alone in the fight against breast cancer!
Healthy Breast Cancer Choices
So you have breast cancer, now what? A healthy diet can help you feel more comfortable during the way. Here are 3 easy to implement choices to make your day 10% happier.
Try Journaling
Health journals are rapidly rising in popularity in many breast cancer management plans. The reason for this is that by keeping a health journal, you can plan and monitor the steps you are taking to improve your health. This way, you'll always have a guide on hand to serve as a reminder to do certain activities or consume foods that will help you prevent and beat breast cancer!
A typical health journal consists of your medical history, any allergies, nutrition plan, habit-development processes, and anything else that you feel could be good to keep a record of concerning your health.
Build a Support Group
The purpose of support groups is to bring individuals together who are experiencing similar hardships. To deal with a medical ailment like cancer or dementia may be one thing, but it may also be dealing with a mental health problem like depression, anxiety, or addiction. People who have been in your shoes can often be the finest medication for you or a loved one's problems.
A support group is a meeting of people who are going through similar problems and are willing to talk about their struggles with each other. They're able to give and receive support, encouragement, and comfort from the other members of the group by discussing their own experiences.
Joining a support group is a fantastic way to give and get support, while also developing your breast cancer knowledge with the help of like-minded people.
Practice Breathing Exercices
Summary; What Foods Are Best For Breast Health?
Leafy Greens
Broccoli
Oily Fish
Garlic
Green Tea
Citrus Fruits
Fermented Foods
Flax Seed
Turmeric
Nuts