Hi everyone, so today on here’s to health section, I have compiled some certain nutrition tips to help reduce the risk of cancer. As we all know our bodies can be fortified to prevent the deadly invasion of breast cancer. While some of the risk factors are not within our control, such as gender, age or family history, there are some factors within our control,such as diet and exercise. Here are the tips:
*LIMIT MEATS COOKED AT HIGH TEMPERATURES
Cooking meats at high temperatures produce chemicals called heterocyclic amines (HCAs), which have been linked to an increased risk of certain cancers. Studies have shown that the risk is higher among people who eat meat(specifically beef) four or more times per week, and who cook their meats more thoroughly. The most HCAs are found fried, broiled, grilled meats, fewer HCAs are found in roasted and baked meats and the least is found in poached, stewed or boiled meats.
Limit red meat intake(a max of three times weekly) and cut back on your consumption of all meats cooked at high heat. When grilling meat, pork and poultry, make sure to trim excess fat, flip often and cut off charred or burnt parts of food before eating them(you may also want to cook meat slightly in the microwave or oven first,to lessen high temperature cooking time). Also, marinate your meat before cooking, it lessens HCA formation and consider cutting meat into smaller chunks(they’ll cook faster, spend less time on the grill and you’ll reduce the likelihood of carcinogens forming).
Vitamin D deficiency has been linked to several cancers including breast. Eat plenty of Vitamin D-rich foods(catfish, cod liver oil, sardines, etc.) and choose vitamin D-fortified milk, yogurt and cheese. However, because few foods provide vitamin D, you should consider a daily multivitamin that provides 100 percent DV of vitamin D3.
There has been some evidence that soy can play a protective role against breast cancer. A moderate amount of soy consumption can be part of a healthy diet(1-2 servings daily) particularly in menopausal women. It’s however important you speak with your personal physician and follow their expert advice when it comes to soy consumption. THIS IS IMPORTANT: Always avoid soy supplements, they may contain higher levels of isoflavones than present in soy foods without the other potentially healthy components. Long term effects are not yet known.
*MAINTAIN A HEALTHY WEIGHT
Studies show that maintaining a healthy weight (especially for premenopausal women) is an important aspect of decreasing one’s risk of developing breast cancer. In fact, one study showed that obese women (BMI>30) had a 31 percent greater risk of developing breast cancer compared to women of healthy body weight (BMI<25). Why? Excess weight may lead to elevated levels of the hormone estrogen, which may be involved in the development of breast cancer.
One study showed that women who engaged in strenuous recreational activity for more than six hours a week had a 23 percent reduction in risk of breast cancer. Other studies indicate that anywhere from five to seven hours per week decreases risk. Even active housework has been shown to reduce your risk!
*WATCH THE AMOUNT AND TYPE OF FAT YOU EAT
Greater total fat consumption (about 40 percent or more of daily calories) poses a greater risk for breast cancer than lower total fat consumption (about 20 percent of daily calories). With that in mind, try to limit total fat intake to less than 30 percent of daily calories in order to help in the prevention of breast cancer.
*INCORPORATE 5 VEGETABLES/FRUITS A DAY
Regular consumption of five or more servings of veggies a day has been associated with lower risk of breast cancer. Aim for at least five daily servings of fruits and vegetables.
*DO YOU KNOW?
*Cruciferous vegetables, such as cabbage, are particularly strong fighters against breast cancer cells. They inhibit the growth of the breast cancer cells!
* Recent studies show that circumin, the yellow spice found in turmeric and curry powder, may have anti-tumour compounds that can protect against breast cancer.
In conclusion, I’ll say eat healthy and wisely, too much of everything is bad!. God bless.