October 3, 2011

National Breast Cancer Awareness Month

Filed under: By Tamra Rosenfeld — Administrator @ 11:48 pm

Tamra Rosenfeld Tamra Rosenfeld

Nutrition and Breast Cancer Prevention

Although improving your diet, cannot prevent you from getting breast cancer, dietary changes can decrease your risk of first time occurrence and breast cancer recurrence. Here are some suggestions that may help reduce your risk:

Maintain a healthy weight: Increased weight can lead to increased hormone production which can increase risk of breast cancer.

Eat more fruits and vegetables: Fruits and vegetables have antioxidants which work to reduce cancer risk. Increase fruit and vegetable intake to 7-11 servings a day and choose a wide variety.

Watch the type of fat you eat: Trans fat (fried foods and baked goods) and saturated fat (high fat dairy products and meats) can increase breast cancer risk while consuming more omega-3 fatty acids (fish, walnuts and flaxseed) and monounsaturated fats (olive oil, almonds, and avocado) may reduce risk.

Limit alcohol: High alcohol intake (more than 1 glass a day) can increase breast cancer risk by up to 20 percent.

Increase intake of vitamin D: Having a vitamin D deficiency may increase risk of breast cancer. Food sources of vitamin D include fortified milk and soy milk, fortified orange juice, salmon and sardines. Note that many other dairy products such as yogurt and cheese are not usually fortified with vitamin D.

Limit intake of red meats and processed meats: Studies show increased cancer rates in those who consume more red meat and processed meat in comparison to those who consume more plant based foods. Try eating meatless dinners such as rice and beans or a tofu stir fry at least 1-2 times a week.

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