Diet plan for breast cancer is essential to living a long and productive life. There are certain foods that women should eat after breast cancer surgery that will help the body to heal and reduce the risk of getting breast cancer again. — breast cancer prevention foods to help reduce the symptoms of your breast cancer, based on my own experience.
We all know the health benefit of eating healthy food. But there is so much more to it than that. It’s a simple process that enhances your life, along with your health and vitality.
Diet Plan For Breast Cancer
Are there any connections between breast cancer treatments and a plant-based diet? According to an animal study conducted in 2017, that might be the case. However, let’s first take a step back: Over the course of her lifetime, one in eight American women may get aggressive breast cancer. That amounts to 12% of American women. Furthermore, it’s crucial to keep in mind that not all cases of breast cancer are the same.
Either estrogen receptor-positive (ER-positive) or estrogen receptor-negative breast cancer can be identified (ER-negative). Contrary to ER-positive cancers, estrogen receptor-negative tumors are substantially less likely to react to hormone therapy. Simply put, ER-negative breast cancers tend to be more aggressive, and women who get ER-negative breast cancer don’t have as many therapeutic alternatives. The results of a 2017 study are all the more encouraging in light of this.
Plant-Based Diet & Breast Cancer: Study Details
New developments in the prevention and treatment of ER-negative breast cancer are very important because of this worse prognosis. The latest potential discovery was made by University of Alabama at Birmingham researchers, who discovered a few items that might be able to make ER-negative breast tumors more manageable.
In an animal study conducted in 2017, scientists used epigenetics to pinpoint two substances found in typical diets that, when combined, could “switch on” the ER gene in ER-negative breast cancer, making the disease more amenable to treatment. The two substances are polyphenols from green tea and sulforaphane from cruciferous vegetables like broccoli sprouts. The tumors in the animals underwent this nutritional therapy converted from ER-negative tumours to ER-positive cancers, according to the researchers. The breast cancer was then easier to treat as a result.
The next step is to enter a clinical trial because this study only examined mice. It is hoped that in the future, women who are prone to or already have this disease will have access to more potent therapeutic alternatives.
Plant-Based Diet and Breast Cancer: Best Foods
The effects of sulforaphane and polyphenols on people with ER-negative breast cancer are still being studied, but converting to a plant-based diet will help you consume more of these substances. A plant-based diet has a number of additional health advantages, including regulating pH levels, lowering inflammation, and even assisting in weight loss, in addition to its potential to lessen the effects of cancer. The following are some of the top plant-based foods:
- Broccoli Sprouts and Other Cruciferous Vegetables. Broccoli sprouts, which were mentioned in the study, contain sulforphane. Other cruciferous vegetables like kale, Brussels sprouts, collard greens, broccoli, cabbage, mustard greens, cauliflower, turnip, bok choy, watercress, kohlrabi, broccoli rabe and radish also contain this compound.
- Green Tea. Green tea contains polyphenols, but it’s not the only source. Blackberries, strawberries, cocoa powder, dark chocolate and clove all also contain beneficial polyphenols.
- Healthy Fats. This includes oils like virgin olive, coconut, hemp, sesame, flax and avocado oils. Nuts, seeds, coconut milk and avocado are also excellent sources of “good” fats from plant-based foods.
- Fruit. Fruit is full of fiber, antioxidants, vitamins and water. I personally recommend berries, kiwi, melon and tropical fruits.
- Whole Grains. Whole grains include quinoa, oatmeal, brown rice, wild rice, millet, barley, amaranth, buckwheat, farro and more. In moderation, whole grains can be an excellent source of fiber, but be sure to skip the refined carbohydrates.
Plant-Based Foods to Avoid
It’s important to note that not all plant-based foods are created equally. If you’re switching to a more vegetable-packed diet, skip:
- Soy. Soy contains phytoestrogens, and these phytoestrogens mimic estrogen in the body. If you’re a woman consuming foods that increase estrogen in the body, you may increase your risk of breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders. If that’s not bad enough, 90 percent of soy today is also genetically modified.
- Vegetable Oil. Processed oils — like vegetable and canola oils — are extracted by the use of solvents. The fats in these oils are exposed to light and air, which oxidizes the fat and turns them rancid. The oil is then boiled to remove most of the solvent. The high heat and pressure destroy antioxidants and alter the chemical nature of the fat, creating dangerous free radicals. BHA, BHT and dangerous preservatives are then often added to extend the shelf life of these oils.
- Fruit Juice. While fruit can be beneficial in a plant-based diet (In fact, I even recommend eating them), fruit juice generally contains more sugar that is hitting the bloodstream quicker. Why is this? Think about how long eating a cup of strawberries takes, then think about how long drinking the equivalent requires. You need much more fruit in a smoothie that goes down much quicker than chewing the solid form. Plus, some juices aren’t made from 100 percent pure fruit juice.
Breast Cancer Prevention Foods
It wouldn’t harm to change your diet to include more of these foods that can fight breast cancer, even if no single food can ensure that you won’t get cancer. We’ve highlighted a few of these nutritious A-listers below.
According to a study published in the International Journal of Cancer, eating a serving of fungus each day may help prevent breast cancer. Researchers discovered that fresh mushroom consumption reduced the risk of breast cancer in Chinese women by roughly two-thirds, with daily intake of just 10 grams (equivalent to one small mushroom!) or more. Premenopausal women who consume a lot of mushrooms had a decreased risk of developing breast cancer. Even while studies haven’t definitively linked mushrooms to breast health, every time you include immune-stimulating, vitamin-D-rich mushrooms in a meal, you’ll be doing your body a favor!
2. Navy Beans
Did you know that rich fiber meals may help you lower your risk of breast cancer? We’ve been telling you all about how they can aid in weight loss by prolonging feelings of fullness. Harvard researchers discovered a stunning 7 percent reduction in a woman’s risk of developing breast cancer for every 10 grams of fiber she consumes each day! According to the scientists, excessive blood levels of estrogen, which are closely associated with the onset of breast cancer, may be reduced by fiber intake. Beans are among the finest sources of dietary fiber. A half cup of navy beans, in particular, contains 9.6 grams of fiber, which is more than four slices of Pepperidge Farm Oatmeal Bread! Incorporate a few of these pulses into your subsequent bean soup to gain the advantages.
There are two ways that walnuts can lower your chance of developing breast cancer. To begin with, this heart-shaped nut includes gamma tocopherol, a vitamin that inhibits the activation of Akt, an enzyme necessary for the survival of cancer cells, without hurting healthy cells. Walnuts also include phytosterols, which are similar to cholesterol and can inhibit estrogen receptors to inhibit the growth of breast cancer cells while also regulating estrogen levels in both men and women. Animal studies found that when mice were given the human equivalent of two ounces of walnuts every day for a month, the growth rate of tumors in the walnut-eating mice was half that of the animals who weren’t able to crunch on the nuts. These findings were published in the journal Nutrition and Cancer.
4. Cooked Tomatoes
Cooked tomatoes should also be consumed because they may lower women’s chance of developing breast cancer in addition to making a fantastic spaghetti sauce! Recent research published in the Journal of the National Cancer Institute discovered that lycopene, a carotenoid antioxidant included in tomatoes, was especially beneficial for women with estrogen receptor (ER)-negative tumors, a more difficult-to-treat kind of breast cancer. Women who had the greatest amounts of lycopene specifically had a 22 percent lowered risk of breast cancer, compared to women who had the highest levels of carotenoids in general.
5. Sweet Potatoes
Orange-colored vegetables, including tomatoes, are a great source of carotenoids. The pigment beta-carotene is particularly abundant in sweet potatoes. According to a study published in the Journal of the National Cancer Institute, women with the highest blood levels of beta-carotene had a 17 percent lower risk of getting specific forms of breast cancer. According to the notion, carotenoids contain substances that aid in controlling cell growth, defense, and repair. According to science, blanching your potatoes and seasoning them with your preferred spice blend is the greatest way to get the most carotenoids from them.
The consumption of these fiber-rich seeds can aid your body in preventing the development of hormone-dependent breast cancer, despite the fact that they rank as the second-highest source of fruit sugar. Pomegranate ellagic acid, which inhibits estrogen production and stops the development of cancer cells, may help prevent breast cancer, according to a study published in Cancer Prevention Research. Not interested in opening the fruit every time it stains your favorite shirt? Ellagic acid is also abundant in berries including raspberries, strawberries, cranberries, walnuts, and pecans.
Green tea in particular is abundant in polyphenols, a class of antioxidants with enormous health advantages. Breast cancer prevention abilities are one of these advantages. According to a tiny study by the National Cancer Institute of the National Institutes of Health (NIH), Japanese women who drank at least one cup of green tea per day had lower urine estrogen levels than non-drinkers, which is known to cause breast cancer. According to studies presented at a conference of the American Chemical Society, it would take 20 bottles of store-bought bottled tea to have the same amount of polyphenol-power as a single cup of home-brewed tea. This is important to remember if you want to profit from drinking tea.
Crush a crucifer to aid in the defeat of cancer. Broccoli and other cruciferous veggies can help you fight breast cancer. That’s all because these vegetables contain sulforaphane, an anti-inflammatory substance that has been shown to remove compounds that cause breast cancer and stop the development of human breast cancer cells. The easiest way to get the most bioactive elements from your food is to lightly steam it to increase your intake of the anti-cancer component.
9. Wild Salmon
This oily fish is full of good lipids, primarily omega-3 fatty acids. These necessary fats have been associated with a better outcome for breast cancer. According to a thorough review of international studies that was published in the journal BMJ, women who ingested the most omega-3 fatty acids from fish had a 14% lower risk of developing breast cancer than those who consumed the least. The American Heart Association advises including just one 3.5-ounce portion of wild-caught fatty fish in your diet twice a week for overall health advantages. You don’t even have to make salmon your go-to meal. Cod, mackerel, and anchovies are other fish that are rich in omega-3 fatty acids.
10. Vitamin-D-Fortified Organic Milk
Although milk substitutes are currently all the rage, we advise against using them unless they are vitamin-D fortified. University of California San Diego researchers discovered that vitamin D can prevent breast cancer as well as colon and ovarian cancers in addition to aiding your body in absorbing calcium. According to the study, which was published in Cancer Prevention Research, women’s chance of developing breast cancer could be cut in half by consuming enough vitamin D. A further recent study that supported similar results found a connection between increased risks of breast cancer tumor growth and low blood levels of vitamin D. To benefit, use vitamin-D-enriched dairy in your morning coffee, add it to your breakfast, or make a smoothie after working out.
11. Olive Oil
For the Mediterranean diet, extra points! Women who supplemented their Mediterranean diets with extra-virgin olive oil had a 68 percent lower risk of breast cancer than those whose diets were primarily made up of maize oil, according to Spanish researchers. According to the study, which was written up in JAMA Internal Medicine, oleic acid and the anti-inflammatory phenolic chemicals in olive oil may have prevented the formation of cancerous cells.
One of the best sources of choline, a vital but difficult-to-find vitamin, is eggs. All cells require this neurotransmitter building block for their construction and operation, and deficiencies in this substance have been related to neurological diseases and impaired cognitive performance. In addition to serving as brain fuel, it might also help reduce your chance of breast cancer! The Journal of the Federation of American Societies for Experimental Biology found that women who ingested the most choline compared to those who consumed the least had the lowest risk of breast cancer.
Spinach is a good example of a leafy green that fights breast cancer in two ways. To begin with, they are a premier source of lutein and zeaxanthin, a powerful carotenoid pair whose high concentrations have been linked to a 16 percent lower chance of breast cancer. Additionally, they are an excellent source of folate, a B vitamin that supports DNA and is essential for reducing the incidence of neural tube abnormalities during pregnancy. The most recent study to establish this connection between low folate levels and an increased risk of breast cancer was published in the journal PLoS ONE. Grab some asparagus, kale, or spinach to receive the benefits.
Curcumin, an antioxidant polyphenol with chemopreventive effects, is a component of this root spice. According to a study published in Molecular Oncology, curcumin’s anti-inflammatory qualities play a significant impact in reducing the development of breast cancer since chronic inflammation is a significant risk factor for the development and metastatic progression of cancer.
Coffee drinkers may actually help lessen their risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer in addition to getting an energy boost from each cup. According to a 2011 study published in Breast Cancer Research, women who regularly consume coffee have a reduced risk of ER-negative breast cancer than those who don’t. One theory, according to Jingmei Li, PhD, one of the study’s authors, “is that the antioxidants in coffee protect cells from damage that might lead to cancer.”
The antioxidant-rich peaches are one of our favorite toppings for Greek yogurt. The exact combination of phenolic chemicals found in a peach extract was revealed to be able to prevent the metastasis—or spread—of breast cancer cells in mice in 2014 by Texas A&M researchers. According to researchers, the dosage equivalent employed in the experiment corresponds to two to three peaches consumed daily by humans.
Due to their high fiber and plant protein content, as well as the fact that they are the main component of our favorite dip, hummus (duh! ), chickpeas are one of our Surprising High-Protein Foods for Weight Loss. Even more impressive is the finding that these legumes can prevent breast cancer due to their anti-cancer components known as protease inhibitor concentrates, which was reported in a study published in the Nutrition and Cancer journal.
One of the most popular berries in the United States, blueberries are easy to add to fruit salads and Greek yogurt, and they taste great. These tasty berries also have the benefit of being high in antioxidants. Blueberries “offer promise as potent anti-cancer medicines,” according to a review article in the journal Anti-Cancer Agents in Medicinal Chemistry, because they can stop the formation of pro-inflammatory molecules. They have been demonstrated to stop the development of cancer and to improve the capacity of healthy cells to eliminate potentially harmful cells. You can sprinkle blueberries on top of a spinach salad or add a serving to smoothies and parfaits.
Added justification to buy that package of baby carrots: The American Journal of Clinical Nutrition research found that out of 33,000 women, those with the highest blood levels of carotenoids had an 18 to 28% decreased risk of breast cancer. Because carrots are so rich in these antioxidants that fight cancer, you should cut some up and use them into these 26 soups to lose belly fat.
Strawberries not only make the ideal dessert and sweet snack, but they may also aid in the fight against cancer, claims a study published in Scientific Reports. According to a press statement from co-author Maurizio Battino, “We have demonstrated for the first time that strawberry extract, rich in phenolic compounds, suppresses the multiplication of breast cancer cells in in vitro and in vivo models.”
Vitamin D from foods and sunlight exposure may help protect against breast cancer. Vitamin D is present in eggs, cold water fish, and fortified products. A person can consult a doctor to check their vitamin D levels. If these are low, the doctor may recommend a supplement.
Green tea may have several beneficial health effects. It contains antioxidants, and these may help strengthen the immune system and reduce the risk of breast cancer.
Turmeric is a yellow spice that may have anti-inflammatory properties that could limit the growth of breast cancer cells.
Maintaining a healthy body weight is beneficial for well-being in general, but it is particularly important for people who wish to prevent the development or recurrence of breast cancer. Obesity is a known risk factor for the disease.
Exercise is also important. The National Cancer Institute report that women who exercise for 4 hours per week or longer have a lower risk of breast cancer.
Talking to other people with the condition, exchanging recipes, and sharing stories about which foods have helped may be beneficial.
The Breast Cancer Healthline app provides people with access to an online breast cancer community, where users can connect with others and gain advice and support through group discussions.
A healthy diet low in trans fats and added sugars, high in fruits and vegetables, may lower the risk of breast cancer.
It can also reduce the chance of obesity, which raises a person’s risk of getting breast and other cancers.
HEALTH BENEFITS OF EATING HEALTHY
You might think about eating well if you want to lose weight. The ability to lose weight or keep it off while eating a balanced diet is merely one advantage. A healthy, balanced diet lowers the chance of developing chronic illnesses including diabetes, heart disease, and cancer. Consider eating more produce, whole grains, unsaturated fats, and fruits and veggies in your diet.
1. Weight Loss or Maintenance
Substitute whole grains, fruit, and vegetables for high-fat, high-calorie items. For the purpose of achieving and maintaining a healthy weight, staying within the required calorie range is essential. Compared to foods high in sugar, whole grains, fruits, and vegetables have more fiber that helps you feel fuller more quickly. Your likelihood of going above your optimal calorie range decreases with the length of time you are satisfied.
2. Blood Sugar Control
White bread, fruit juice, soda, and ice cream are examples of sugary foods that boost blood sugar levels. Although your body can tolerate brief spikes in glucose levels, over time this can cause insulin resistance, which can develop into type 2 diabetes. Complex carbs assist control blood sugar by causing a delayed release of sugar into the bloodstream, such as whole grain bread, oatmeal, and brown rice.
3. Decreased Risk of Heart Disease
Consuming high-fat foods frequently can raise your triglyceride and cholesterol levels, which can lead to plaque accumulation in your arteries. This may eventually result in a heart attack, stroke, or heart disease. Consuming a reasonable amount of heart-healthy fats, such as those in fish, nuts, seeds, avocados, and olive oil, can help keep your heart healthy.
4. Decreased Cancer Risk
Antioxidants, which are molecules that seek out and destroy potentially harmful cells called free radicals, are abundant in fruits and vegetables. Free radicals are extremely unstable because they have an unbalanced distribution of electrons. They can harm cells by seeking out and stealing electrons from healthy cells. Free radicals are neutralized by antioxidants by giving one of their electrons away, converting the radical into a stable molecule.
5. Support for Brain Health
A balanced diet is equally beneficial for your body and brain. Several neurological issues have been related to eating unhealthy meals. Deficits in specific nutrients raise the likelihood of depression. Other nutrients, like potassium, actually involved in brain cell function. A balanced, healthy diet helps both maintain appropriate brain function and improve mental wellness.