Breast cancer is a disease that receives a lot of media attention which sometimes makes people think their risk is higher than it actually is. It is important to know that breast cancer risk increases after the age 50. It is more common for women to be diagnosed with breast cancer after the age of 50.
Some lifestyle modifications we can do to reduce our risk of developing breast cancer include:
- reducing our saturated fat intake;
- Increasing fruits and vegetables in our diet;
- increasing exercise;
- reducing stress.
It is recommended that women follow up with their doctor if they notice any new lumps in their breasts or under their armpit area; any puckering of their skin; any new discharge or discoloration anywhere on either breast. The most important message is to know your breasts well and follow up with your family physician if you notice any changes.
It is important to remember that there are many actions we can take to reduce our lifetime risk of developing the disease. To help lower your risk, here are five must-eat foods that you should incorporate in your daily diet:
1. Extra virgin olive oil
Olive oil not only carries risk-reducing phytonutrients and antioxidants — including squalene which prevents tumor growth — it is also high in monounsaturated fat content than other oils which don’t oxidize in the body. Oxidation, a process that produces chemicals that increase cancer risk.
So, add at least 2 tablespoons of olive oil in your daily diet.
2. Cruciferous vegetables
Cruciferous veggies are packed with phytonutrients that inhibit the spread of cancer and stop cancer cells from forming. They also shift estrogen metabolism so your body forms a sort of estrogen that does not drive breast cancer.
Therefore, incorporating veggies like broccoli, brussels sprouts, and cabbage is very essential. To absorb the nutrients of veggies and get more benefits, cook them in extra virgin olive oil..
3. Dark green leafy vegetables
Leafy veggies are packed with folate and B vitamin that builds up your DNA stronger. Low levels of folate have been linked to increased cancer risk.
Hence, eat veggies like spinach and salad leaves on regular basic to keep breast cancer at bay.
4. Fatty Fish
According to a study, consuming fish oil supplements lower the risk of developing breast cancer. Omega-3 fatty acids present in the fatty fish may decrease inflammation which encourage breast cancer development in the body. Include fatty fish like salmon and tuna in your diet every week.
So, if you like dinning out once a week, food like smoked salmon, tuna sandwich or tuna salad can be a good idea to opt for.
Tomatoes are loaded antioxidants that protect you against breast cancer by stopping cancer cell growth.
Your body absorbs the nutrients best when tomatoes are concentrated cooked, or processed. Top sources include tomato sauces, canned tomatoes, and tomato paste. So, try indulging in the tomato sauce pasta or enjoy the tomato dip sauces with every snack you eat.