About one in eight women will develop breast cancer sometime during their lifetime. But there are ways to protect yourself from the disease – including lifestyle and diet.
Here are eight of them.
1. Vitamin D
Scientific literature has long supported Vitamin D’s beneficial role in both surviving cancer and being resistant to cancer development.
Women who have breast cancer tend to have low levels of vitamin D – and lack of vitamin D is also associated with increased risk of disease. Women who survive the disease (and also other types of cancer, such as colorectal cancer and lymphoma) tend to have high / sufficient levels.
Studies also indicate, among other things, that vitamin D can help stop the spread – by making the cells in the breast “smarter”.
Women who eat selenrich diet are at lower risk of dying in breast cancer, shows a Swedish study from 2012.
A breast cancer patient with high daily intake of the tracer selenium before being diagnosed with the disease has better chances of survival than anyone with low selenium intake, reports Swedish researchers.
The study published in the journal Breast Cancer Research and Treatment supports previous studies that have found a protective effect of selenium on some cancers.
Several researchers also believe that the seal has a place in the future’s cancer treatment.
3. Fatty acids / fish oil
Eating fish can increase the survival rate of women with breast cancer, showing new American research. Using a survey of approximately 1,400 women with the disease, researchers found that women who ate a lot of fish had close to a third lower risk of dying prematurely. The women were interviewed three months after diagnosis and then followed for an average of 14.7 years, the Daily Mail newspaper writes. The results, published in the Cancer magazine, show that women who reported the highest intake of fresh tuna had a 29 percent lower risk of dying prematurely – for whatever reason, compared to those who never ate it. The women switched to another type of baked fish had 25 percent lower risk. The theory is that it is the polyunsaturated fatty acids in fish that have anti-inflammatory effects and which can reduce the growth of cancer cells.
Research has shown that mothers who breastfeed their children run less risk of developing breast cancer.
– Breastfeeding is considered to reduce the risk of developing breast cancer. We do not know why exactly. This may be because the ovaries do not produce eggs as often as you are breastfeeding. Or it may be because breastfeeding can make the breast more resistant to the changes that can lead to cancer, “said Fiona Osgun, Health Information Officer at Cancer Research UK, in a statement in 2014.
But new research 2016 shows that breastfeeding may not be the only way to improve the bacterial flora in the breasts without actually getting the beneficial bacteria in another way.
Research shows that both “good” and “bad” bacteria live in dairy cows – regardless of whether a woman has ever produced milk or not. According to the study, published in Applied and Environmental Microbiology, it has been found that by adding to the body probiotic bacteria – not only can it directly affect and fight cancer without it being possible to increase the amount of good bacteria so that they maneuver out the bad ones . Read more under the next item.
5. Good bacteria
Women with higher levels of “good” bacteria in the breasts run lower risk of breast cancer – while women with higher levels of bad bacteria are “more likely to develop cancer”, according to researchers behind a new Canadian study.
The study shows that women with healthy breasts have higher levels of the “good” health-promoting bacteria Lactobacillus and Streptococcus in their tissues, compared to women who have breast cancer. These “good” bacteria protect the body by producing antioxidants – chemical substances that prevent damage to cells caused by the acid molecules called free radicals.
The researchers now believe that women should be encouraged to eat and drink foods rich in probiotics and / or to eat dietary supplements with probiotics, also called lactic acid bacteria, to protect themselves against breast cancer.
6. Fruits and vegetables
Studies show that foods like vegetables, berries and fruits can reduce the risk of cancer, while red meat may increase the risk.
The fact that fruit and vegetables reduce the risk specifically for breast cancer have shown several studies. Among other things, a meta-analysis, published in the British journal Journal of the National Cancer Institute (JNCI), has shown that fruit and vegetables specifically reduce the risk of severe breast cancer. Broccoli is extra good because it contains large amounts of the substance sulforafan that has been shown to stop breast tumors.
Another study from the Harvard School of Public Health shows that teenage girls who want to get their five a day can reduce their risk of developing breast cancer by up to 25 percent.
And the sooner you start eating green (fiber-rich), the greater the protection, the Harvard researchers claim.
The researchers found that for over 25 years, 90 534 women’s dietary habits and their occurrence of breast cancer found that for every ten-year increase in fiber per day during the teens, the risk of later developing breast cancer by more than one-eighth, ie 13 percent, decreased.
Ten grams are, for example, an apple and two slices of whole grain bread or 1.2 deciliters of boiled beans and 1.2 deciliter of cooked cauliflower or squash.
Reduces estrogen levels in the blood
The Harvard study suggests that by eating more fiber rich, the risk of breast cancer is reduced, in part by helping to reduce high levels of estrogen levels in the blood, which is otherwise strongly linked to cancer development.
Professor Tony Howell at the charity organization Genesis Breast Cancer Prevention Center in Manchester has reported further research.
– Olive oil, nuts fish and chicken have a good effect on many parts of the body. Eating a calorie-low low-fat diet for two days and Mediterranean food for another five days reduces the risk of breast cancer.
Already earlier, research has shown that coffee can provide protection against breast cancer. A study from 2015, conducted at Lund University and Skåne University Hospital in collaboration with researchers in England, showed, among other things, coffee can inhibit the growth of breast cancer tumors and reduce the risk of relapse in women diagnosed with breast cancer and treated with the drug tamoxifen.
Regular physical activity is one of your most important protection against all forms of cancer, including breast cancer.
A survey summarizing all previous research on the relationship between exercise and breast cancer found that exercise reduces the risk of breast cancer by 966 percent. The percentage was due to the amount and severity of the training. Generally, it seemed best to work hard at short intervals. It does not have to be a rocky gymnastics suit, but it’s easy to get a fast, heartbreaking walk, experts say.
The study also shows that exercise is an effective medicine even for those who already have breast cancer. The training reduces the risk of dying from the cancer later by up to 50 percent. At the same time, breast cancer sufferers felt less affected by fatigue which is often an effect of the disease.
Training strengthens the immune system, so it’s better to fight the harmful substances that constantly invade the body, and exercise increases the production of testosterone, which is also considered to be recording. In particular, intense cardiovascular training several times a week has a beneficial effect. The recommendation is at least two hours a week where you get the pulse. Thirty minutes a day is another, maybe even better, rule of thumb. Just take advantage of all the opportunities you can to pick up the batter.