Just as with the rest of her body, a nutritious diet will help a woman to have healthy breasts. Her diet will play a key role in her breast development and in the long-term health of her breasts. A woman's breasts will change continuously throughout her lifetime. It is important that she maintain a diet that is helpful for every stage of her development. A woman's hormones will also support the health of her breasts, thus her diet should be based upon eating foods that will assist in maintaining hormonal balance.
Estrogen
Estrogen plays an important role in female development, including breast size. Estrogen causes breast tissue to grow as it increases the rate that breast cancer cells divide. Maintaining normal levels of estrogen is important for a woman's health. Too much estrogen, however, can cause her breast cells to divide too rapidly. Rapid cell division could put her at risk for health problems. Certain foods and drinks can affect estrogen levels. For example, Dr. Christine Horner, in her book, "Waking the Warrior Goddess," explains that alcohol consumption can increase estrogen production. Foods that are high in fiber and low in fat, on the other hand, can help with excretion of excess estrogen.
Fiber
Fiber-rich foods can help a woman's body to excrete excess estrogen. Additionally, fiber-rich foods are almost always full of nutrients that are healthy for breast tissue. Fruits and vegetables are high in fiber, vitamins and antioxidants. Horner explains that cruciferous vegetables, such as broccoli and brussels sprouts, are particularly healthy for breast tissue as they contain indol-3 carbinol, D-glucaric acid, and sulforaphane. Each of these substances help to keep the breasts healthy by aiding in the elimination of excess estrogen and toxins. Further, whole grains are rich in fiber and offer breast tissue antioxidants, minerals and lignans.
Fats
It is important to understand that there are "good" fats that are beneficial to breast tissue as well as "bad" fats that can potentially be harmful to a woman's breasts. Bad fats include trans fats, hydrogenated fats and partially hydrogenated fats. These bad fats can increase body weight, as well as breast size and estrogen levels--all of which can increase breast cancer risk, according to the American Cancer Society. However, healthy fats, such as omega-3 and omega-6 fatty acids, can provide health benefits to breast tissue. For example, Horner explains that omega-3 fatty acids can decrease the breast tissues' response to estrogen.
Lactation
Diet is important for women who are lactating. The nutrients from her breast milk are passed on to her baby. A lactation diet should include foods that are high in complex carbohydrates, such as fruits, vegetables and whole grains. This diet should also include substantial protein and healthy fats. A lactating woman should also make sure that her diet is not too low in calories. A low-calorie diet may not provide her baby with essential nutrients.
Breast Cancer
A diet for the breasts should also be a breast cancer preventative diet. According to the National Cancer Institute, one in eight women will have breast cancer in her lifetime. With a ratio this high, it is important to consider foods that will boost breast health while preventing this disease. According to Horner, a breast cancer prevention diet includes eating natural, organic foods that are mostly plant based. The basis of this diet is to avoid added hormones, antibiotics and pesticides in foods while maintaining a balanced, wholesome supply of nutrients.
References
- "Waking the Warrior Goddess"; Dr. Christine Horner; 2005
- American Cancer Society: Breast Cancer Risk Factors
- Baby Center: A Diet for Breastfeeding Mom
- Amercian Cancer Society: National Cancer Institute on Probability of Breast Cancer in American Women
