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Tuesday, 1 November 2022

Eating, drinking and cooking habits that can affect your risk of breast cancer

 


01 ​Healthy diet for those at breast cancer risk

Oncologists recommend a diet with lean proteins, fruits and vegetables, along with ignoring high-sugar processed foods.

Plant-based and Mediterranean diets may aid reduce cancer cell growth through their antioxidant, anti-inflammatory and antiproliferative ( suppressing growth of malignant cells) properties. They may also decrease DNA damage, thereby reducing cancer danger.

High-fiber foods and foods including polyunsaturated fatty acids, such as fruits, vegetables, olive or fish oil, may have a protective role by reducing hormones like  estrogen and insulin, and other factors that can cause chronic inflammation.


02 Alcohol improves your breast cancer risk

Drinking too much alcohol can contribute to an improved risk of breast cancer. As per the American Cancer Society, liquor can increase estrogen levels, which contribute to the growth and development of breast tissue.

As per the National Cancer Institute, US, data from 118 person studies show that light drinkers have a slightly improved risk of breast cancer than nondrinkers. For moderate drinkers, this danger is 1.23 times higher, and for heavy drinkers it’s 1.6 times more. Doctors suggest limiting yourself to three or fewer alcoholic drinks per week.


03 Are certain cooking techniques more dangerous than others?

Experts say the way we cook our food may impact its health-concerned danger. As per the American Institute for Cancer Research, charring meat, poultry or fish may direct to the formation of heterocyclic amines, or HCAs, which have been shown to probably cause cancer.

Instead of charring your food, marinate a your proteins ahead of time and then cook them on low or indirect heat for a longer time.


04 Weight gain and breast cancer

There is no doubt that being overweight improves your risk of breast cancer, confirmed by many medical studies.

A 2004 study titled ”Does diet affect breast cancer danger ?” notes that weight gain in your middle life can contribute to improved breast cancer risk. The authors noted, “Available evidence is strong that breast cancer risk can be decreased by avoiding weight gain during adult years.”


05 Exercise to decrease breast cancer risk

Exercising is a proven way to decrease your breast cancer risk. This works in multiple types. If you are overweight, exercising can bring your weight down to your ideal range, decreasing the breast cancer risk that comes with being overweight.

For those who do not have weight matters but still possess breast cancer risk, being active can also aid to bring down your blood estrogen levels, reducing your breast cancer risk.

According to  research, women who get regular exercise have a 10-20 %  lower risk of breast cancer risk than women who aren’t active. This advantage is seen most clearly in postmenopausal women.



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