October is Breast Cancer Awareness month, and it is a disease that affects everyone. Most people have been touched by someone who has breast cancer at some time in their life. Breast cancer mostly affects women and usually older woman. There are a variety of reasons people can get breast cancer of which hereditary and lifestyles are two of the more researched areas. There is evidence that exercise can reduce the risk of breast cancer and so can a healthy weight. There are certain foods that have more nutritional value in the prevention of breast cancer than others.
Fruit and Vegetables
As with any healthy diet fruits and vegetables are high on the list. They have plenty of anti-oxidants which can help prevent cell damage and the start of cancer. All types of fruits and vegetables have cancer-fighting properties, so it is good to include a variety. Traditionally bright and dark fruits and veggies are high in antioxidants, however including a range in your diet is the best way to make sure you get benefits that are in all.
Fibre
Beans and whole grains contain fibre, which helps to decrease the development of many types of cancer. Beans also contain a number of phyto-chemicals which can prevent genetic damage to cells. Fibre is also found in fruits and vegetables.
Soy products
There has been much debate on soy foods in the prevention and treatment of breast cancer. Soy foods contain phytoestrogens, one of which is isoflavones which act as a plant version of the female hormone oestrogen. Foods containing phytoestrogens include soy milk, tofu, tempeh and soy yoghurt, flaxseed, legumes and whole grains
A recent study involving Asian women found that there is a one third decrease in risk in those consuming at least 20 mg of isoflavones per day vs 5 mg daily. Early exposure (infancy, adolescence) seems particularly important for enhanced protective effects of soy suggesting we should be introducing these foods early in the diet and not just starting as adults when faced with a medical condition.
Some sources of isoflavones include:
- Half a cup of soybeans 40-75mg isoflavones
- Quarter cup of soy flour 45-69mg isoflavones
- One 250ml glass of soy drink 15-60mg isoflavones
- One 115g block of tofu 13-43mg isoflavones
- One 110g block of tempeh 41mg isoflavones
- One container of soy yoghurt 26mg isoflavones
- Two slices of soy bread 7-15mg isoflavones
- Teaspoon of soy sauce 0.4-2.2mg isoflavones.
One of the reasons there is mixed research about the benefits of soy in breast cancer treatment is that breast cancer can be both hormone-dependent and independent, and can behave differently whether it occurs before or after menopause. While there is a long and safe history of soy food consumption in Asian countries which has been associated with reduced risk for hormone-sensitive cancers, the effects of taking soy supplements are not consistent, and may be affected by individual factors.
While certain factors responsible for breast cancer cannot be altered, lifestyle and proper nutrition are not in that category and by making small changes in your diet and maintaining a healthy weight, you are at reduced risk.
Sources
Tags: breast-cancer, cancer, Fibre, soy, women, Women's Health
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