Diet and its impact on Breast Cancer development
Why we want to talk about Breast Cancer and diet
We all know that diet plays an important part in our day-to-day lives, with all of us striving to live the healthiest lives we can. This not only helps us to feel stronger and more energized, but the right foods can help us build a strong immunity to different illnesses.
The same theory can be said for cancer development, research suggests that diets that are high in the Dietary Inflammatory Index (DII) scale have been shown to have different levels of impact in certain types of cancer development e.g. breast cancer.
Stats on recurrence depending on diet
With recent research into the potential link between breast cancer and the DII showing that individuals with a high DII diet have a higher risk of development or recurrence post-surgery than those who had a significantly lower score.
Recent evidence suggests that the timing and frequency of eating has an influence on metabolic health. Longer night time fasting and caloric control has been shown to be associated with lower C-reactive protein markers (linked to inflammation)in the body, thereby decreasing the risk of developing certain cancers.
Individuals who take their evening meal before 9 pm or wait at least two hours before going to sleep have an approximate 20% lower risk of those types of cancer compared to people who have supper after 10pm or those who eat and go to bed very close afterwards, respectively
One of the key risk factors for cancer development is the level of female sex hormones, with optimal body weight (BMI scale index) playing an important part in achieving these correct levels. There are many effective ways in controlling body weight or reducing weight such as diet (caloric restriction) and exercise. By combining both diet and exercise, your hormone levels can be more effectively controlled, thus further decreasing your risk. An additional bonus of combining caloric restriction with exercise is that the exercise component maintains or increases muscle mass and cardiovascular fitness.
Foods that combat inflammation
Include plenty of these anti-inflammatory foods in your diet:
· olive oil
· green leafy vegetables, such as spinach, kale, and collards
· nuts like almonds and walnuts
· fatty fish like salmon, mackerel, tuna, and sardines
· fruits such as strawberries, blueberries, cherries, and oranges
Foods that inflame
Try to avoid or limit these foods as much as possible:
· refined carbohydrates, such as white bread and pastries
· French fries and other fried foods
· soft drinks and other sugar-sweetened beverages
· red meat (burgers, steaks) and processed meat (hot dogs, sausage)
· margarine, shortening, and lard
This isn’t a Mr fix it, but may be part of the overall plan.
We aren’t saying that modifying your diet wholly and solely will mean that you will not develop cancer at some time during your life. What we are promoting is the fact that there are some things that can be done in our day-to-day lives that can lower the overall risk of developing cancer, along with many other common diseases.
The aim of this month is to raise awareness of cancer and educate you on some of the best ways to promote a healthy lifestyle to not only have you feeling better but also have your immune system working at its best to decrease your future risk.
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