How To Eat For Breast Care?

How to eat can reduce the risk of breast disease, especially the most deadly form of breast cancer.

Common breast diseases include breast enlargement, breast fibroids, and breast cancer, among which breast cancer is the most lethal.

It is the most common cancer among women and also cancer with the highest mortality rate, so you can call it the “number one killer of women”.

The older a woman is, the more likely she is to develop the disease, but it is not uncommon for breast cancer to be detected in her 20s and 30s.

The good news is that early detection and treatment have a high survival rate, and the better news is that science has identified some factors that increase the risk of breast cancer, so we can make some changes to reduce the risk of the disease.

Risk factors of breast cancer

There are some factors that you and I cannot change, such as genetics and aging, but you and I can work on the following three factors.

1. Obesity

This is because adipose tissue can also produce estrogen, and the risk of breast cancer is high when estrogen levels are high.

However, the risk of breast cancer is not the same if the fat grows on the limbs or on the stomach, fat before menopause, or fat after menopause.

The risk of breast cancer is higher if the fat is accumulated in the abdomen, and the risk of breast cancer is higher if you are obese after menopause.

2. Lack of exercise

Studies have shown that 4-7 hours of moderate or high-intensity exercise per week is associated with a reduced risk of breast cancer.

This may be related to the fact that exercise is good for controlling blood sugar and limiting the insulin growth factor in the blood, which can promote the development of breast cancer.

3. Alcohol consumption

This is because alcohol can raise the level of estrogen in the blood. Compared with women who do not drink alcohol at all, the risk of breast cancer is 7% to 10% higher for women who drink 1 glass of alcohol per day and 20% higher for women who drink 2-3 glasses of alcohol per day.

The first thing to know is: so far it has not been found that eating a specific food can reduce the risk of breast cancer; only a well-matched diet can reduce the risk of developing breast cancer.

The American Cancer Society recommends eating more fresh fruits and vegetables and dairy products, and less red and processed meats and sweets.

The Expert Consensus on Nutritional Therapy for Breast Cancer Patients concluded that.

Increasing the ratio of omega-3 to omega-6 polyunsaturated fatty acid intake can reduce the risk of breast cancer.

Corn oil, soybean oil, sunflower oil, and sesame oil are all rich in omega-6 unsaturated fatty acids, and we already consume enough of these fatty acids.

However, flaxseed oil, perilla oil, and walnut oil, which are rich in omega-3 polyunsaturated fatty acids, are too little for us to eat, so it is recommended to include them in our daily cooking.

Low-fat milk and increasing the frequency of dairy products intake are likely to reduce the risk of breast cancer.

Chinese dietary guidelines recommend drinking 300 ml of milk per day, equivalent to 1 box of plain milk + 1 box of unsweetened yogurt, drink up every day.

Caffeinated coffee can reduce the incidence of breast cancer in postmenopausal women.

If you have the habit of drinking coffee, continue to drink up, but choose unsweetened black coffee, you can drink 1-2 cups a day.

In addition, the Food and Health – Consensus of Scientific Evidence, published externally by the Chinese Nutrition Society, summarized 13 papers on the relationship between soy and its products and breast cancer, resulting in 11 papers with results showing that soy and its products can reduce the risk of breast cancer.

Considering that there are other health benefits of eating soy, such as supplementing with high-quality protein, calcium, and phytosterols that affect cholesterol absorption, it is recommended to eat up daily as recommended by the Chinese Dietary Guidelines.

If it is not convenient to eat soy products like tofu, dried tofu, or tofu skin, you can actually always have unsweetened soy milk powder or soy milk on hand to drink.

One final note: so far, there is also no strong evidence that taking vitamins or any other type of dietary supplements can reduce the risk of breast cancer, so let’s try to match a reasonable meal.

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