October was Breast Cancer Awareness Month but it’s always a great
time to assess your risks and evaluate your
healthy (and unhealthy) habits.
Did you know that about 1 in 8 women will develop invasive
breast cancer in their lifetime?
As of January 2018, there are more than 3.1 million women
with a history of breast cancer in the United States.
There is no one perfect strategy to prevent breast cancer; however,
some foods and lifestyle habits can make your body the healthiest it can be and
keep your risk for developing breast cancer as low as possible.
Stefanie Pappas, clinical
dietitian at The
Cancer Institute at CHS’s St. Francis Hospital, created the following checklist of lifestyle habits
for breast cancer prevention.
Get Screened
Regularly. While mammograms may not help prevent breast cancer, it can help
find cancer when it is early and most treatable. For most women, regular
mammograms can begin at age 40.
Stay Lean. Overweight
or obesity dramatically increases the risk of breast cancer and other chronic
diseases; this is especially true if obesity occurs later in life. If you are
not sure what an ideal weight is for your body type, calculate your body mass
index online using a BMI calculator. A healthy BMI range falls between 18.5 to
25 kg/m^2.
Follow A Plant-Based
Diet. This consists primarily of fruits, vegetables, beans/legumes,
nuts/seeds, and whole grains. Aim to eat 8 to 10 colorful fruit and vegetable
servings daily; this will also help you meet your daily fiber goals and keep
your body in peak nutritional state. A study of about 3,000 postmenopausal
women found that women who consumed 25 or more servings of vegetables weekly
had a 37% lower risk of breast cancer compared with women who consumed fewer
than 9 vegetable servings weekly.
Avoid Processed and
Refined Carbohydrates. High sugar foods tend to be very processed and low
in nutritional value. These foods also appear to increase serum insulin and
insulin-like growth factor that can stimulate cancer cell growth. Try your best
to limit white bread, pasta, and rice. Be careful with white sugar and items
such as cakes and cookies. Opt for whole grains when possible, and indulge in
moderation when it comes to sweets.
Focus On Healthy
Fats. Research has found a protective relationship between omega-3 fatty
acids and breast cancer. Some studies even show that omega-3’s can inhibit
breast cancer tumor growth and metastasis. Strive to include healthy fats such
as salmon, chia seeds, flaxseeds, walnuts, olive oil, and avocados in your
diet.
Check Your Vitamin D.
Some studies have found an inverse relationship between breast cancer risk and
serum 25 (OH) vitamin D levels. Ask your doctor about having a vitamin D blood
test. Maintain your level above 40 ng/mL through diet and, if needed,
supplements.
Stay Hydrated.
Water is essential for carrying nutrients throughout the body. Don’t neglect
the simple task of meeting your hydration needs. Plus, increased fluid intake
is needed for proper digestion of a high fiber diet.
Exercise Regularly.
Women who are physically active for at least 30 minutes a day have a lower risk
of breast cancer. There is no one perfect form of exercise- the ideal form is
truly the type of exercise that you will stick to. If you hate cardio, try
strength training or pilates. Find a form of exercise that you enjoy and can
commit to on a regular basis.
Limit Alcohol.
Even small amounts of alcohol can increase your risk of breast cancer. Try to
slowly decrease the amount you drink, and consider diluting alcoholic beverages
with seltzer.
Quit Smoking, For
Good! Did you know that at least 15 cancers, including breast cancer, are
linked to smoking? More evidence is suggesting that there is a strong link
between smoking and breast cancer risk, particularly in premenopausal women. Plus,
smoking causes bad breath, poor teeth, and wrinkles. Take control and make a
change to quit smoking today.
Research on diet and breast cancer is ongoing. In the
meantime, focus on maintaining a healthy body weight and choosing a primarily
plant-based diet. Stay as active as possible, and don’t neglect important
strategies such as adequate hydration.
For
more information about Breast Health at CHS call 1-855-CHS-4500 or visit
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