Top 5 anti-estrogenic foods to help prevent breast cancer
Estrogen is responsible for four out of every five cases of breast cancer.
We do know that nutrition plays a huge role and certain meals can reduce the amount of oestrogen produced by the body, lowering the risk of breast cancer. They also reduce the likelihood of a recurrence in breast cancer survivors.
What you eat impacts your weight, and being overweight raises your breast cancer risk. If you've previously had the disease, gaining weight can worsen. However, weight management is really lifestyle management and in your hands. Here is one video I made explaining the same:
Did you know that only 5-10% of breast cancers are genetic? The rest is influenced by our surroundings and our way of life. This encompasses various factors such as food, air quality, water quality, stress, exercise, smoking and alcohol exposure, and much more.
Dr Quillin, former vice president of nutrition for Cancer Treatment Centers of America, claims that a good diet and a healthy lifestyle can cut cancer risk by 90%.
So what should you avoid eating?
Dairy, Red and processed meats, in specific, have been associated with an elevated risk of breast cancer, whereas reducing consumption lowers the risk.
Exogenous hormones, such as oestrogen, are found in animal meat and can be a growth factor for breast cancer. If the meat isn't organic, it's likely to include a combination of extra growth hormones, antibiotics, and pesticides, all of which we want to avoid.
Contrary to popular belief, dairy milk is not a vital component of our diet. It is, in fact, dangerous. The animals used for dairy production are often pumped with hormones to boost milk supply, and the milk they produce is high in exogenous hormones like oestrogen and progesterone, which can promote the growth of hormone-sensitive cancers.
Dairy consumption has also been linked to higher levels of IGF-1, a cancer-promoting growth factor.
Finally, casein, a protein found in dairy products, has been related to an increased risk of breast cancer.
Choose almond, hemp, oat, cashew, flax, or other plant-based milk instead of cow's milk.
The Top 5 Anti-Estrogen Foods.
Since oestrogen feeds and fuels 80% of all breast cancers by binding to an oestrogen receptor on the cell's surface, hormone treatment aims to lower oestrogen levels in the body while keeping it out of the receptors. Similarly, several foods can lower estrogen levels by reducing oestrogen production and blocking oestrogen binding to receptors.
Isoflavones are Phyto (plant) oestrogen chemicals found in whole foods made from soybeans. Isoflavones serve as a weak form of estrogen on the alpha estrogen receptors in the body and when ingested in whole food; hence, instead of driving cancer growth, it limits estrogen's capacity to bind to the receptors and promote further growth of carcinogenic cells.
When preparing soups or stir-frying vegetables, use organic, unprocessed tofu, tempeh, edamame, soybeans, or unsweetened soy milk, and season with tamari or miso paste.
Mushrooms have been utilised in traditional Chinese medicine for thousands of years because of their cancer-fighting properties. The phytochemicals present in the mushrooms reduces the incidence of breast cancer and aid in its treatment by stimulating the immune system, slowing tumour growth, and even destroying cancer cells.
Mushrooms also contain vitamin D, which is linked to a lower incidence of breast cancer and a better prognosis. A daily portion the size of your thumb should be enough.
Fruits containing Citrus
Citrus fruits such as oranges, tangerines, pomelos, grapefruits, lemons, and limes contain phytochemicals that prevent and fight cancer, in addition to being good sources of the antioxidant vitamin C. One of those phytochemicals, 2-Hydroxyflavanone, stops breast cancer cells from spreading by downregulating estrogen receptors.
Flaxseeds are high in omega-3 fatty acids, protein, fibre, and lignins. Like isoflavones in soy, lignins are a weak form of phytoestrogen that block oestrogen receptors and inhibit breast cancer growth. Studies have indicated that breast cancer survivors with higher amounts of lignin in their blood survive longer.
Sprinkle two tablespoons each day on fruit and salads, or blend them into your smoothie for a nutrient boost.
You can lessen your risk of breast cancer by 4% for every 10 grammes of fibre you consume each day. Fibre is found in all fruits, vegetables, and unprocessed whole grains, so include them in every meal and snack: apples, oats, bran, berries, beans, peas, and avocado.
To increase your chances of avoiding a cancer diagnosis — or a cancer recurrence — eat more of these potent anti-estrogenic foods. For example, get a 100% whole grain pasta bowl with broccoli, peas, sautéed mushrooms, and tamari-soaked tofu!
Trust this helps,