Good nutrition and physical activity are recommended for men and women of all ages. However, for women who are concerned about their breast health and the prevention of breast cancer, a healthy diet and lifestyle are especially important. There are a number of nutritional guidelines to promote optimal breast health. These guidelines are intended to support general health and well-being as well as reduce the risk of breast cancer and other breast-related conditions.
Breast Cancer
According to the Food Doctor, breast cancer is the most common cause of cancer in women aside from non-melanoma skin cancer. While the exact cause of breast cancer remains unknown, it is thought to be a result of overexposure to synthetic oestrogen, a hormone which stimulates breast cell growth and proliferation. Synthetic oestrogen is shown to have a much greater and more intense stimulatory effect on breast cells than natural oestrogen. The greater the exposure to synthetic oestrogen, the greater the risk will be of developing breast cancer. Synthetic oestrogen is found in a variety of substances, including high saturated fat foods, non-filtered tap water, cling wrap, cleaning products and estrogen replacement therapy. The greater the exposure to synthetic oestrogen, the greater the risk will be of developing breast cancer.
Healthy Weight and Regular Exercise
MSNBC Today suggests that maintaining a healthy weight is critical to reducing the risk of breast cancer. Women who are obese, meaning that the body mass index is greater than 30, have a 31 percent greater risk of developing breast cancer than women with a healthy body weight. This is due to the fact that excess body weight leads to elevated levels of estrogen, which is thought to be involved in the development of breast cancer. In addition, regular exercise done for more than six hours a week has been associated with a 23 percent reduction in the risk of breast cancer and aids in weight reduction efforts.
Fruit and Vegetable Consumption
Health Castle states that fruits and vegetables are low-fat, reduced calorie, dietary options packed with antioxidants, phytochemicals, fiber, folate, potassium and phytoestrogens; these substances are known to prevent cellular damage and therefore inhibit the formation of cancer cells. Consuming five servings of fruits and vegetables daily is linked to a lower risk of breast cancer and heart disease.
Omega-3 Fatty Acis
The Breast Cancer Organization reports that omega-3 fatty acids are essential nutrients which must be derived from the diet, as the body does not produce them. They are involved in many body activities, but particularly immune system responses. There is a weak association between omega-3 fatty acid consumption and breast cancer risk, but no scientific evidence has been identified as of October 2010. Cold water fish, such as herring, tuna, cod and halibut, as well as flax seeds, walnuts, kidney beans, navy beans and soybeans are good sources of omega-3 fatty acids.
Healthy Eating Considerations
According to Health Castle, a healthy diet is one that encompasses a wide variety of foods from each of the food groups. Following a healthy breast diet is also helpful in promoting good cardiovascular and digestive health, among other things. Therefore, a healthy diet will ensure overall well-being in addition to breast health.
