THINK PINK!

Panera Bread Pink Ribbon Bagels and Susan G. Komen Race for the Cure set the tone for October as Breast Cancer Awareness Month. 

Breast Cancer is the most common form of cancer to affect women. Did you know that it can also develop in men? Thanks to advances in modern medicine, approximately 89% of women have a 5-year survival rate. That number has grown from 63% in the 1960’s! Breast Cancer acts as a malignant tumor that begins in the cells of the breast. The risk factors include: Women (ages 55 or older), genetics, high breast density (less fatty tissue & more glandular & fibrous tissue), Obesity (BMI >30 contributes to an increase in estrogen levels), and excessive alcohol consumption. 

Now is the time to reduce our risk! First, we need to rethink our current lifestyle and change our old habits. Current research suggests that a diet is responsible for 30-40% of all cancers; yet a certain food or diet cannot cure Cancer. However, certain foods can assist with providing a healthy immune system and reduce your risk of Cancer!

Here are a few examples of ways to reduce your risk of Breast Cancer via nutrition: 

Incorporate more fruits and vegetables into your diet. They provide a low fat/high fiber content and are packed with antioxidants and phytochemicals.

Buy a variety of colors (ex: mixed berries, oranges, apples, tomatoes, kale, broccoli, cauliflower, sweet potatoes,carrots, garlic, squash, mushrooms).

Add vegetables to omelets, spaghetti sauce, soups, and stews.

Eat more whole fruit due to their enhanced nutritional value.

Freeze fruit for a refreshing cool treat.

Limit ‘bad fats’ (fried foods & processed meats) by incorporating more ‘healthful fats’ (ex: olive oil, flaxseeds, avocado).

GO LEAN with protein (ex: beans, cod, salmon, white meat chicken/turkey, eggs).

New research suggests that foods containing soy may possibly decrease the risk of hormone related cancers (breast/prostate). Soy got it’s bad rep by having a similar chemical structure to estrogen; yet they do not contain estrogen. However, it is best to avoid soy supplements (ex: soy protein isolates, soy-protein powder, genistein & daidzein) until more research is done.

Tired of drinking water only? Try green tea for its anticancer properties, skim milk, or pomegranate juice. Regarding safe alcohol intake, limit alcohol to no more than 2 servings/week. One serving is equivalent to: 5oz glass red wine, 12oz beer, 1 1/2oz liquor.

Need to increase your fiber intake? Try including lentils, brown rice, whole grain bread, and oatmeal into your diet.

Limit concentrated sweets, processed foods with added sugar, and sugary beverages.

Be Bold! Make an impact on your health! Get a mammogram and start living a healthier lifestyle, not only in the month of October, but year round.