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Many a times we feel that we will face a certain situation only when it strikes at home. Same is the attitude when you hear the words ‘breast cancer’. Well, peril of breast cancer is on a rampant rise nowadays, considering factors like unhealthy lifestyle and bad eating habits contributing to it as well. This may come as a shock to you, but breast cancer is not just limited to women. A research study shows that out of a hundred, one male is prone to breast cancer. Also, it can develop in anyone irrespective of hereditary patterns. As they say, prevention is better than cure. So, let us give you some healthy eating ideas that will help lower the risk of you getting this deadly disease.
1. Berries
Now who does not like fresh seasonal berries? These power-packed fruits not only taste good, but also contain a substance called ellagic acid, which helps in the prevention of breast cancer. Apart from breast cancer, berries also help in reducing the risk of various other forms of cancer. Little did we know that these small tasty berries could be such a fruitful shield for your health.
2. Pomegranates
Not only it is rich in iron and antioxidants, but it also inhibits the formation of a breast cancer causing substance, like bad oestrogens. The best way to consume pomegranates is by eating the fruit straight away. But, if you are one of those who do not like grainy seeded fruits, a glass of pomegranate juice will also do the needful!
3. Fish (Oily Preferably)
Fish, especially oily ones, are great sources of omega–3 fatty acids. Research shows that this compound plays an important role in boosting the immune system, and helps to slow down the growth of tumours that are cancerous in nature. It also reduces chronic inflammation, which is a contributing factor towards breast cancer development. Salmon, trout, mackerel, etc., are all good forms of fatty fish. Consuming fresh and properly cooked oily fish, even thrice a week can be very beneficial.
4. Pulses
The risk of breast cancer in women increases when their body produces excess of bad oestrogens. Pulses are rich in fibre, which contain such substances that help to remove the bad oestrogens from the body. Thus, consuming pulses, rice, oats and other whole grains is very helpful to keep breast cancer away. Also, fibre is useful to the body as it provides for regular and easy bowel movements through improved digestion. High-fibre diet shields your body from exposure to harmful toxins.
5. Walnuts
Walnuts are one such super-food whose nutritional qualities are never-ending . According to a research done on mice for breast cancer prevention, it is believed that the anti-inflammatory qualities of this nut give your body a tumour-fighting potential, thus reducing the risks of cancer. You can either include these nuts in your meal by mixing them along with your breakfast cereal, or just have them as an evening snack.
6. Yellow-Coloured Fruits And Vegetables
Vegetables and fruits that are either yellow or orange in colour, for example, yellow peppers, melons, pumpkins, etc., have a substance present in them called beta-carotene. This substance is a strong antioxidant that helps to fight breast cancer causing agents in the body. Adding one yellow-coloured fruit or vegetable in your diet daily, will help to reduce the risks of breast cancer. Apart from the yellow ones, even green veggies like cabbage and broccoli are extremely fierce against cancer cells in the body.
Other things to do:
Apart from these healthy changes in diet, here is what more you can do:
Exercise regularly, and maintain a healthy weight.
Stay away from alcohol and smoking.
Remember, symptom of breast cancer usually starts as a lump that you can feel in the breasts, which further grows into something much fierce. So, it is best to examine your breasts regularly to keep a check on any unlikely lumps. A healthy lifestyle will keep cancer risks at bay!
