Hope all of you are doing well, today I like to talk about Breast Cancer. Breast cancer is the most common cancer in woman globally. The genes we inherit are responsible for only 5-10% of breast cancer cases. In contrast, up to 25% of cases could be prevented by addressing a number of lifestyle related factors.
Factors that contribute to cells becoming damaged and cancerous include : low grade chronic inflammation, oxidative stress, an abnormal gut microbiome. All these factors can be prevented to a significant degree by healthy lifestyle choices.
What are some of the important lifestyle factors that are within our control ?
1- Be a healthy weight:
Being overweight or obese is a significant risk factor for developing breast cancer. Eating a plant based foods and lowest amount of animal-derived and processed foods tend to maintain a healthier body weight.
2- Eat more fruits and vegetables :
Eating more fruits and vegetables is a good way of reducing the risk of cancer in general and specifically breast cancer
3- Increase fiber in diet :
Diets high in fiber are associated with a healthy gut microbiome and a more robust immune system.
For every 10gram increase in fiber intake, breast cancer risk is decreased by 4%.
4- Eliminate processed and red meat :
In 2015 the WHO classified processed meat as a group 1 carcinogen. Replacing red meat in the diet with beans or nuts can significantly reduce the risk.
5- Be physically active:
Regular physical activity could reduce breast cancer risk by 13%, and the more the better.
6- Avoid alcohol :
Alcohol is a group 1 carcinogen, and probably contributes directly to around 5.5% all cancers globally each year. Even light drinking was found to increase the risk of breast cancer by 9%.
Other helpful additions to the diet :
Green tea : Is full of anti-oxidant compounds with particularly high levels of the compound EGCG. Some, but, not all studies, have shown that drinking green tea regularly, several times a day, could reduce the risk of developing breast cancer. ( Green tea supplements can be harmful so make sure you only drink as a tea )
Curcumin : The active compound in the spice turmeric, may also have cancer prevention properties. The best way to consume curcumin is to use turmeric in cooking.
Vitamin D : Adequate vitamin D levles may also increase the chances of surviving cancer and this often requires a daily supplement of 1000IU of vitamin D3.
Its never too late, changing lifestyle behaviours can have significant benefits even after a diagnosis of breast cancer. In one large study, women who developed breast cancer and were eating a reduced fat diet had a 21% reduced risk of dying from breast cancer compared to those who did not change their diet.
Stay well, Stay healthy. Dr. Naghmeh