by Research has shown that eating a plant-based diet can provide a healthier alternative to the Standard American Diet, which is usually high-calorie loaded with red meat, high-fat dairy products, highly processed foods, fast foods , refined carbohydrates, added sugars. , and salt. The American Institute for Cancer Research promotes a plant-based diet.
Breast cancer is the most common cancer among women in the United States, except for skin cancers. It accounts for about 30% (or 1 in 3) of all new female cancers each year. The American Cancer Society estimates that approximately 310,720 new cases of invasive breast cancer will be diagnosed in women in the United States in 2024.
If you are concerned about developing breast cancer, you may be wondering if there are steps you can take to prevent it. Some risk factors, such as family history, cannot be changed. However, there are lifestyle changes you can make to reduce your risk.
Although some people have a higher genetic risk of developing cancer, research shows that almost 25% of overall cancer cases could be prevented through diet and nutrition alone. Many cancers can take 10 years or more to develop, so daily nutritional choices are critical to cancer prevention.
Research has shown that eating a plant-based diet can provide a healthier alternative to the Standard American Diet, which is typically high-calorie loaded with red meat, high-fat dairy products, highly processed foods, fast, refined carbohydrates, added sugars. , and salt. The American Institute for Cancer Research promotes a plant-based diet.
“When we talk about a whole food plant-based diet, we mean that the majority (80% to 90%) of the food would be unprocessed plant-based foods – things like legumes, fruit, vegetables , seeds, whole grains, and Some people may eat minimal amounts of processed plant foods or animal-based foods such as dairy or meat occasionally, but not on a regular basis,” says Dr. Susan Tannenbaum, director programs, a Hematology/Oncology Fellowship at the Carole and the Ray Neag Comprehensive Cancer Center at UConn Health.
In research studies, vegans, people who do not eat any animal products, including dairy, or eggs, appeared to have the lowest cancer rates of any diet. The next lowest rate was for vegetarians, people who avoid meat but may eat fish or foods that come from animals, such as milk or eggs.
Plant-based foods are full of naturally occurring compounds, known as phytochemicals, such as antioxidants and carotenoids that protect the body from damage. Phytochemicals also interfere with processes in the body that encourage cancer production. Plant-based diets are also high in fiber, which has been shown to reduce the risk of breast and colorectal cancer.
Tannenbaum recommends a whole food plant-based diet and recommends this to his patients who are open to it, many of whom have had good results.
“It’s not easy but at least they feel like they’re doing something positive,” says Tannenbaum. “It is important for people to take ownership of their health.”
One of his patients lost 40 lbs. on a whole plant-based diet and says she feels great and alive again.
Eating a healthy diet has so many proven benefits, from losing weight to helping build strong muscles and bones. And it gives the body more of the nutrients it needs – which can help cancer patients better manage treatment-related side effects and help them stay strong during their recovery.
Research shows that lifestyle changes can reduce the risk of breast cancer, even in women at high risk. To reduce your risk:
Alcohol limit. The more alcohol you drink, the greater your risk of getting breast cancer. The general recommendation – based on research on the effect of alcohol on breast cancer risk – is to limit yourself to more than one drink a day, as even small amounts increase risk.
Maintain a healthy weight. If your weight is healthy, work to maintain that weight. If you need to lose weight, ask your doctor about healthy strategies to achieve this. Reduce the number of calories you eat each day and slowly increase the amount of exercise.
Be physically active. Physical activity can help you maintain a healthy weight, which helps prevent breast cancer. Most healthy adults should aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, as well as strength training at least twice a week.
Breastfeed if you can. Breastfeeding may play a role in preventing breast cancer. The longer you breastfeed, the greater the protective effect.
Limitation of postmenopausal hormone therapy. Combination hormone therapy may increase the risk of breast cancer. Talk to your doctor about the risks and benefits of hormone therapy. You may be able to manage your symptoms with non-hormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.
