Nowadays, women are increasingly wearing deep v-packs and low-cuts to proudly expose their cleavages, but more and more women lose their breasts because of breast cancer. Breast cancer is already the highest incidence of cancer among Chinese women. Even some young women in their 30s have joined the ranks of breast cancer.
As the carcinogenic process often lasts for more than 10 years and 20 years, especially for the period of childhood, adolescence and the first time of pregnancy, which is the most critical for breast tissue development, the breast is very sensitive to dietary factors and environmental factors. In recent years, research in the medical community has also increasingly focused on the influence of dietary lifestyle factors in adolescents and young adults on the incidence of breast cancer. Many women are very headstrong when they are young, but when they are old, they think of control diets, but it is too late. As the saying goes, "If young people are used to behave, then middle-aged people are used to pay back debts."
A study of more than 7,000 women with breast cancer in Hong Kong found that breast cancer is closely related to unhealthy lifestyle habits. The majority of patients do not exercise, are under too much mental stress, eat too much animal food, or often drink alcohol. . Among women who had earlier breast cancer, the proportion of women who did not have children and who had early periods of menarche was large.
Many people ask: What can I eat to help prevent breast cancer? I searched the literature and did not find any kind of food that could specifically prevent breast cancer. However, if you eat it right, it does affect the risk of breast cancer.
What staple foods are associated with breast cancer risk
People may find it difficult to think about what the staple food eats is related to the risk of breast cancer. A number of studies have found that eating whole grains can reduce the risk of breast cancer in women.
Harvard University nutritionists tracked more than 90,000 women for 22 years and found that most of the staple foods are not related to breast cancer risk, but eating white bread will increase the risk of breast cancer while eating whole grains such as brown rice (non-refined rice seeds). Can reduce risk. Eating 2 servings of brown rice per week (about 28 grams each) can reduce the risk of breast cancer by 6%, while dark bread does not have this effect.
The survey also found that adolescent women eat more oatmeal, but also help reduce the risk of breast cancer before menopause, but have little effect on breast cancer after menopause. In the Chinese Dietary Guidelines 2016, it is recommended that each staple food should have 50 to 150 grams of whole grain beans. This advice is of great significance to women in preventing breast cancer.
Vegetables and fruits are also associated with breast cancer risk
Studies have long found that women who eat cruciferous vegetables (such as broccoli, kale, canola, mustard, Chinese cabbage, Chinese cabbage, radish, etc.) have a lower risk of developing breast cancer. The latest study found that women who eat more fruits have a lower risk of developing breast cancer.
From a single fruit and vegetable, young people eat more apples, bananas and grapes. When young, they eat more oranges and kale (a dark green cruciferous leafy vegetable), and are less likely to develop breast cancer. Studies have also found that eating more fruits and vegetables rich in α-carotene, β-carotene, and zeaxanthin (orange and dark green fruits and vegetables) is less likely to cause women with non-estrogen-sensitive breast cancer.
Soy isoflavones do not benefit breast cancer risk
Many people are concerned that there is no relationship between soy isoflavones and breast cancer? Although menopausal women's consumption of soy foods is beneficial to menopausal symptoms, but also help prevent osteoporosis in older women, but there are also many women suffering from breast hyperplasia, uterine fibroids, the doctor will tell them they can not drink soy milk, can not eat soy products To avoid increasing the risk of breast cancer. So what exactly is the truth?
A number of epidemiological studies have found that there are negative correlations between the number of soy products consumed in Asian countries in China, Japan, and Asian and European countries, and breast cancer risk. So far no studies have shown that drinking soy milk and eating tofu can promote breast cancer.
In 2015, the European Food Safety Authority (EFSA) conducted an in-depth discussion on this issue and concluded that soy isoflavones will not increase the risk of female-associated cancers such as breast cancer and endometrial cancer. There are studies that allow menopausal women to take it. Soybean isoflavones (the legendary phytoestrogens) have been found for over 3 years and no adverse effects have been found. Clinical studies have also shown that even with breast cancer, taking foods and supplements containing soy isoflavones during treatment is beneficial to the treatment and progression of the disease, reducing recurrence and improving prognosis.
Although it is not ruled out that very few women may be particularly sensitive to soy isoflavones, or have allergies to soy protein, most women do not have to stay away from soymilk and tofu for fear of breast cancer. Food intake is particularly safe, because in addition to soy isoflavones in soybeans, as well as phytic acid, protease inhibitors, lectins and other ingredients, they have the effect of inhibiting the proliferation of cancer cells.
Replacement of red meat with poultry reduces breast cancer risk
Compared to soy products and soymilk, people are more concerned about meat. A number of studies have shown that eating too much meat is a factor that promotes breast cancer risk. According to a long-term follow-up study of more than 80,000 women over a 20-year period, if women eat more red meat (pigs, cows, mutton) when they reach adulthood, then the risk of developing breast cancer will increase, and eating poultry meat (chicken and duck) ), eggs, fish, nuts, soybeans will not increase the risk of breast cancer. The researchers said that if you replace one red meat with one piece of poultry, you can reduce the risk of breast cancer by 17%; if you use one soy product to replace one piece of red meat, you can reduce the risk of breast cancer by 15%, especially It can reduce the risk of breast cancer before menopause by 19%.
In addition, a summary study confirmed that dairy products such as milk and yoghurt do not increase the risk of breast cancer. Previous studies have suggested that calcium is associated with breast cancer, but a 14-year follow-up survey of Chinese women by Singapore researchers found that calcium intake from vegetables, milk, and soy products did not correlate with breast cancer. The above studies show that many people's dietary ideas about breast cancer prevention are contrary to research evidence. Many people in the country think that drinking milk and milk will increase breast cancer. They think that eating chicken is more dangerous than eating beef, but the fact is the opposite.
Genetic studies have found that women’s susceptibility to breast cancer is genetic, that is, under the same conditions, women who carry certain genotypes are more likely to develop breast cancer than those who do not have these genotypes. If there are breast cancer patients in the immediate family, the risk of developing breast cancer will increase significantly. However, most women do not know what kind of genotype they are. What they can do is to eliminate carcinogenic external causes through rational diet and healthy living habits so as to reduce their cancer risk.
Female friends, for your breast health, even if you are still young, don't behave in any way, pay attention to nutrition, eat well!
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