October is Breast Cancer Awareness Month and scientists want to encourage women to take care of their health to lower the risk of breast cancer. The most common cancer for women, one in eight women (approximately 13 percent) will develop breast cancer in their lifetime. While it has been known DNA damage and genetic mutations can cause the cancer, other lifestyle habits increase the risk. This includes heavy drinking, smoking, estrogen exposure, and dietary habits. Eating certain food can increase the risk of having breast cancer. On the other hand, other foods can help improve your overall health, reducing your cancer risk. Which foods should you start eating? Most importantly, which foods should you stop eating?
Foods to Eat
Doctors and dietitians recommend changing your diet as an important step to improve your overall health and reduce the risk of breast cancer. Research indicates a healthy diet lowers the risk of breast cancer. You might already eat these foods on a regular basis, but it’s important to be conscious about your diet. It is recommended to eat the following foods:- Leafy green vegetables (Kale, arugula, spinach, mustard greens, and chard)
- Citrus fruits (Oranges, grapefruits, lemons, limes, and tangerines)
- Fatty fish (Salmon, sardines, and mackerel)
- Berries, particularly blueberries
- Fermented foods (Yogurt, kimchi, miso, and sauerkraut)
- Allium vegetables (Garlic, onions, and leeks)
- Fruits (Peaches, apples, and pears)
- Cruciferous vegetables (Cauliflower, cabbage, and broccoli)
- Beans
- Herbs and spices (Parsley, rosemary, oregano, thyme, turmeric, curry, and ginger)
Research also determines other eating patterns, including the Mediterranean diet, help lower the risk of breast cancer. Be aware of the food you are eating.
Foods to Avoid
While there are foods to incorporate into your diet, there are other foods you should avoid if you want to decrease your risk of breast cancer. Avoid the following foods and drinks at all costs:- Alcohol
- Fast food
- Fried foods
- Processed meats (Bacon and sausage)
- Refined carbs (White bread and sugary baked goods)
- Any foods with added sugar
