Happy October! Today begins the first day of Breast Cancer Awareness Month. Since breast cancer is the 2nd leading cause of death for women in the US and research has linked nutrition with many forms of breast cancer, I thought today would be a great day to discuss some simple diet changes we all can make to help decrease our odds of developing this cancer.
While there is no sure way to prevent breast cancer, there are things all women can do that might tip the odds in their favor, such as changing those risk factors that are in their power to affect.
Tip #1: Increase your intake of yellow and orange vegetables. Yellow and orange vegetables contain high levels of beta carotene, which studies have shown has been linked to lower rates of breast cancer.
Tip#2: Increase your intake of omega-3 fatty acids. It has been found that women with higher tissue levels of omega-3 fatty acids may have a lower risk of breast cancer. Great sources include salmon, walnuts, and flax seed.
Tip #3: Cruciferous vegetable (ex. broccoli, cauliflower, cabbage) contain indole-3-carbinol, which has been shown to lower the level of a type of estrogen in women that may promote breast cancer. Try to eat at least 1-2 cups of these vegetables per day.
Tip #4: Choose whole grains over refined carbohydrates. A study found that women who ate more refined carbohydrates (such as white bread and pasta) had a higher incidence of breast cancer.
Tip #5: Drink green tea: This beverage has been found to contain a high level of EGCG, a compound that has been found to inhibit breast cancer cells in mice.
What changes will you start making today to help decrease your risk?
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