What Should and Shouldn’t Women Eat To Prevent Breast Cancer?
Healthy eating is important for everyone and is recommended to apply. Since breast cancer cases are unfortunately frequently seen in women, it is more important that women have a healthy diet. In fact, there are many studies showing that unbalanced nutrition is one of the most important risk factors in breast cancer. According to researches, healthy eating can reduce the risk of cancer around 30-40 percent.
Therefore, in this article, we have included nutrition recommendations to prevent breast cancer.
Be at your ideal body weight!
– Many studies have shown that overweight and obesity, especially in the abdomen and buttocks, increased body fat increases the risk of post-menopausal breast cancer.
So, be at your ideal body weight, be careful not to gain weight and exercise regularly. Many studies show that 30-day walking or 3-4 hours exercise per week reduces the risk of breast cancer in post-menopausal women.
Consumption of fruits and vegetables is essential to prevent breast cancer!
– Adjust your consumption of vegetables and fruits to a minimum of 5 servings each day. 3 portions should be vegetable and 2 portions of fruit. And do not eat always the same fruits and vegetables. Try to consume raw seasonal fruits and vegetables of different colors and varieties.
– Consume vitamins A, C and E which are rich in antioxidants and strengthen the immune system.
– Don’t forget the legumes. Be sure them to be on your diet 2 days a week. In this way, your body gets both vegetable protein and fiber. Complex carbohydrates with high fiber content facilitate the excretion of toxic and chemical substances from the intestines and reduce the risk of cancer.
– Limit your consumption of foods of animal origin and trans fat. Stay away from fast-foods. Prefer vegetable healthy oils such as olive oil, hazelnut oil and use them responsibly.
– Of course, your cooking methods should be healthy. Unfortunately, carcinogenic substances are produced during the frying of foods and cooking in coal fire. Cook with steamed or boiled methods. Thus, you will maintain the nutritional value of your foods.
– Fish species contain Omega-3 fatty acids. Omega-3 renews cells and has a protective feature against cancer.
– Preservative, coloring, and thickening additives in packaged foods increase the risk of cancer. Therefore, try to avoid consume this foods that contain too much additives.
– Vegetables such as broccoli, cauliflower, cabbage contain sulforaphane. It suppresses tumor growth and prevents cancer formation. In addition, consuming broccoli raw will increase the level of sulforaphane into the blood.
– Adjust your daily water consumption to 8-10 glasses.
Of course, try to keep your morale high!
– Finally, stay away from stress! Ok we know, it’s easy to say, but it’s hard to apply in daily life. Do something that will reduce your stress level, such as doing sports, increasing your daily physical activity, listening to relaxing music, taking a shower!
We wish you a healthy life and happy new year with your beloved ones!
Next article: Lung cancer