Healthy Breasts

Nutrition for Healthy Breasts

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Janet Williams, 58, was recently diagnosed with breast cancer and underwent a radical mastectomy, a surgical procedure that involves the removal of a breast, the underlying chest muscle, and the surrounding lymph nodes. Her doctors put her on a five-year estrogen pill therapy to lower the possibility of the cancer returning.

William’s breast surgeon then told her about her higher risk of heart disease and recommended that she see Dr. Markovitz, a cardiologist.

After getting a personalized exercise prescription from Dr. Markovitz, Janet is gardening with her only grandchild again — and likely reducing her risk of heart failure in the process.

Breast Cancer Is Just Half the Story

“Anybody that hears the words ‘you’ve got cancer’ starts to change their life. The bumps in the road mold us to be better people.” ~ Anonymous

Learning that a person you know, whether it’s a close relative or an acquaintance at work has been diagnosed with breast cancer can make you worry about your own breast health.

Breast cancer patients have to go through a grueling battle, with various treatments such as radiation therapy, chemotherapy, and immunotherapy. Thankfully, many patients survive and recover, but unfortunately, others have lost their lives to the disease. This is why you must take care of yourself.

Breast cancer is just half the story. There are other breast health issues you may encounter, such as breast pain, cysts, fibroadenomas, and nipple discharge. That’s why, whether you are young or old, taking care of your breasts should be one of your top health priorities.

One way to do this is to ensure you are getting the right nutrition for your health. Good health and good nutrition are a great line of defense.

Obesity is one of the risk factors that can lead to breast cancer. Fortunately, this is one thing you can do something about. With some changes in your lifestyle and eating habits, you can be on your way to keeping those unwanted pounds off. You need to be physically active and if you are leading a sedentary lifestyle, you need to get up and move more.

Aside from regular exercise, you must watch what you eat.

Diet and Breast Cancer

Statistics show that between 30% and 40% of cancer cases have had something to do with diet. Even if no one food can guarantee that you’ll never get the disease, eating the right foods and avoiding a few unhealthy foods can significantly improve your breast health.

A 2013 study published in The American Journal of Clinical Nutrition found that people who follow a plant-based diet have 15% less risk of developing breast cancer. If you love eating processed foods and a lot of meat, consider cutting back on these types of foods and finding healthier alternatives.

Nutritious Foods

Dietary fiber plays a big role in reducing breast cancer risk. It is especially found in beans, legumes and lentils, and foods like whole grains. Here’s a list of foods that you should add to your grocery list:

  • Foods that are rich in antioxidants.
  • Some dairy products in moderation.
  • Fiber-rich foods.
  • Fruits and vegetables.

If you’re wanting to follow a special type of diet, one of the very best you can choose is the Mediterranean diet. It’s got the healthy foods you need for lowering cancer risks.

Eat Good Fats

When you hear fatty foods, you may immediately associate them with health problems. But there’s bad fat and there’s good fat. Of course, anything in excess can be dangerous and that means even eating too many good fats is not good. They still need to be consumed in moderation.

A few good examples of sources of good fat are as follow:

  • Fatty fish like mackerel, tuna, and salmon
  • Avocados
  • Olive oil
  • Nuts
  • Flaxseed

Drink Green Tea

If you love drinking coffee or soda, you might want to stop drinking those and start sipping green tea instead. Green tea contains antioxidants that can help prevent cell damage that can lead to the growth of cancer cells. About three to four cups per day are not excessive.

Add Turmeric to Your Diet

Turmeric contains curcumin, which is beneficial when it comes to fighting breast cancer. Other studies suggest that this active ingredient can help improve the results of chemotherapy. Turmeric comes in powder form and is used as a delicious spice, but it’s also available as a supplement.

Foods & Beverages to Avoid

“A lot of a woman’s risk is modifiable with changes in her behavior.”

Keeping your breast healthy also means you need to avoid eating certain food and drinks. These include the following.

  • Alcohol. Drink moderately. It’s always better to completely stop drinking alcoholic beverages because studies have shown a link between alcohol consumption and breast cancer.
  • Sugar. Excessive sugar intake has been associated with the development of tumors in the mammary glands.
  • Trans fats. These are common in processed foods. Avoid donuts and packaged pastries too.
  • Red meat. When cooked at high temperatures, it can release toxins that may trigger the growth of cancerous cells.

The Bottom Line

Keep in mind that many factors are associated with breast cancer development. While improving your diet can improve your overall health and reduce your cancer risk in general, it’s only one piece of the puzzle.

Eating healthy and keeping yourself physically fit and active is a lifestyle choice that you need to make to keep your breasts healthy. Consuming the right foods and avoiding those that can be detrimental to your health requires commitment but the benefits are well worth any effort.

Even with a nutrient-rich diet, you still need regular breast cancer screenings like mammograms and manual checks. After all, early detection and diagnosis significantly increase survival rates. Ask a healthcare professional for advice about breast cancer screenings.

Further Reading

Breast Cancer Diet: Foods to Eat, Avoid, and Healthy Tips

About The Author

About The Author

Ricardo is the quintessential Real Estate Junkie, Entrepreneur and Blogger, with over 30 years of customer service experience. The bold & visionary founder of and, he teaches busy entrepreneurs and bloggers how to successfully build and grow their business whilst having fun and living the maximized life. He enjoys spending time with his family, multi-family real estate investing and surprise get-a-way trips with his wife.



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