4 Tips for Women to Avoid Breast Cancer

In 2020, breast cancer surpassed lung cancer in women for the first time to become the most common cancer worldwide. In addition to genetics, mood and lifestyle habits, this cancer is also closely related to diet. Here are a few foods that women should eat regularly to help reduce their risk of breast cancer, research suggests.

Fish, shrimp, walnuts and other foods rich in omega 3 series unsaturated fatty acids (hereinafter referred to as "Omega 3 series"). The study found a 5 percent reduction in breast cancer risk for every 100 mg increase in omega-3 intake. The Omega 3 series consists mainly of alpha linolenic acid, EPA and DHA. Among them, alpha-linolenic acid is indispensable to the human body and its own synthesis of fatty acids, mainly exists in flaxseed, Perilla seed, walnut, pine nuts, wheat germ and other foods, rich in EPA and DHA food such as salmon, autumn sawed fish and other Marine fish, as well as eel, eel, perch, mandarin fish, catfish and other river fish. Eat 40 to 75 grams of fish and shrimp (about the size of your hand) and a handful of nuts every day to get enough Omega-3 series.

Fresh vegetables and fruits. There are many factors that reduce cancer risk in these foods, including dietary fiber, carotenoids, polyphenols and multivitamins. A study that followed 180,000 women for 37 years showed that those who ate 5.5 servings of fruit and vegetables a day had an 11 percent lower risk of breast cancer compared with those who ate 2.5 servings a day. Among them, the most recommended are two categories, one is orange fruits and vegetables, such as carrots, pumpkins, mangoes, oranges, and so on, two is cruciferous vegetables, such as broccoli, kale, cabbage, cabbage, white radish and so on. A portion of fruits and vegetables is about 227g and 5.5 portions is about 1,249 g, which is difficult for many people to reach. Chinese dietary guidelines recommend that each person eat 300 to 500 grams of vegetables and 200 to 350 grams of fruit a day. Women should aim for this first.

Whole grain and mixed grains. Research shows that women who eat more white rice noodles are more likely to develop breast cancer than women who eat more whole grains. Excluding other differences, the higher the glycemic index (GI) and glycemic load (GL) of the diet, the greater the risk of breast cancer. A pooled analysis also found that diets higher in GI and GL were associated with an increased risk of bowel and endometrial cancer. Whole grains include millet, rhubarb rice, all kinds of brown rice (including ordinary brown rice, black rice, purple rice) and other whole grains as well as red beans, mung beans, peas and other beans. They have lower GI and GL, and contain more dietary fiber, vitamins, minerals and phytochemicals, which is recommended to account for about 1/3 of the staple food.

Soybean and its products. Soy and soy milk, tofu, soybean skin, tempeh, soy sauce and other soy products are rich in soy isoflavones. For those with high estrogen levels, soy isoflavones showed anti-estrogen activity, and the mechanism was to interfere with the binding of estradiol and its receptor, which could prevent breast cancer, breast hyperplasia and endometrial cancer. The recommended daily intake of 15 to 25 grams of soy or equivalent soy products is 20 grams of soy equivalent to 60 grams of North tofu, 110 grams of South tofu, 120 grams of lactone tofu, 360 to 380 ml of soy milk, and 45 grams of dried bean curd.

In addition to eating more of these four foods, women should reduce their intake of the following foods: first, alcohol, otherwise it can raise the level of estrogen in the blood. The study showed that women who drank one glass of alcohol a day, equivalent to 355 milliliters of beer or 48 milliliters of wine, had a 7 to 10 percent higher risk of developing breast cancer than women who did not drink at all. Second, fried food and other high-fat foods, which not only increase the risk of obesity, but also may change the structure of intestinal flora, increase the risk of intestinal bile being converted into estrogen, resulting in an overall increase in estrogen levels in the body, and increase the risk of breast hyperplasia. The third is processed meat, in addition to fat, such food also contains nitrites, excessive intake has a certain risk of cancer.