Food supplement industries sell us the idea that just one pill can prevent breast cancer. We’re all familiar with that enticing advert about a food supplement. Or a food supplement is promoted as a miracle food and a super food that beat all odds against breast cancer. Let’s not get hooked. Not one food or ingredient can do the trick!
Ongoing research shows that a combination of food varieties gives us the best chance to lower our risk of breast cancer. And this is as much as 30%!
What’s on our Plate
Choosing the right kind of foods and drinks are critical factors that can help us tremendously. It’s equally important to keep our weight at a healthy level. If we’re overweight, let’s use all means to lose those excess pounds. Too much fat in our bodies is associated with an increased risk of developing breast cancer. Extra body fat produce angiogenesis factors as well as inflammation factors. These two are hallmark processes by which cancer grows.
Let’s love our veggies and fruits and consume 5 to 10 servings daily. If this confuses us its about 4-8 cups. Veggies and fruits are loaded with precious phytochemicals. Phytochemicals, as we all know, are produced by plants when they are attacked by fungus, viruses and other microorganism; insects or exposed to too much sun. Our bodies utilize these phytochemicals to break down several cancer processes that can kill us. These phytochemicals or antioxidants from veggies and fruits protect our cells from damage. It’s known that cell damage can transform our healthy cells into abnormal ones.
Choose Whole Grains
Let’s eat whole grains. Whole grains have complex sugars and extremely rich in fiber. Complex sugars regulate our blood sugar levels by a slow release preventing surges of insulin in our blood stream.
When we eat too much processed sugars or carbohydrates the resulting high blood glucose level triggers insulin to be poured into the blood stream. Too much blood sugar facilitate fat and cancer growth.
On the other hand, fiber increases the transit time of toxic waste products in our bowels. A speedy transit time prevents toxic substances from interacting with our bowel cells which can modify normal cells.
Drink Alcohol Moderately
The rule is one drink a day. A glass of red wine is great. Red wine possesses phytochemicals. When we drink let’s savor the taste and enjoy it. Other options are water, tea or coffee. Tea and coffee have antioxidants too. And ditch the soda!
Limit Meat intake
Meat should occupy ¼ of our plate. A great way to cook our meat is to marinate it in wine, beer or spices and extra virgin olive oil. Marinating meat cuts down carcinogenic substances that are formed especially when we grill them. The carcinogenic substances- Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) – are by-products of the cooking process. Moreover, marinated meat give tenderness and flavor!
We are what we eat or drink so goes the saying! Variety is the key. A menu to keep prevent cancer isn’t as complicated as it sounds. It’s as simple as eating 5-10 servings of veggies and fruits daily, choosing complex carbohydrates such as whole grains, limiting alcoholic intake, eating a limited amount of meat and marinating our meat. Let’s try our very best to lose weight if we’re too heavy. Let’s maintain our ideal weight when we’ve reached it! Let’s not forget our 30 minute daily exercise!
Now, we make a menu to prevent breast cancer!