It's Breast Cancer Awareness month. While early detection and advancements in medical treatments have improved survival rates, adopting a healthy lifestyle can significantly reduce the risk of breast cancer, recurrance and improve overall well-being. Previously, I shared an article focused on nutrition for prevention, treatment and survivors. It can be found here: https://www.healingfoodforcancer.com/post/a-holistic-approach-for-breast-cancer-awareness-month-prevention-treatment-survivorship
The American Institute for Cancer Research (AICR) provides valuable lifestyle recommendations for cancer prevention, treatment and survivors, emphasizing the importance of a healthy weight, physical activity, and a balanced diet rich in whole foods. In this article, we delve into these recommendations.
AICR Lifestyle Recommendations
1. Be a Healthy Weight
Maintaining a healthy weight is a cornerstone of cancer prevention, especially for breast cancer survivors. Excess body fat, particularly around the waist, is associated with higher estrogen levels, which can fuel the growth of hormone-sensitive breast cancer cells. Shedding excess pounds through a combination of a balanced diet and regular exercise can lower the risk of recurrence. Consult with a registered dietitian to establish a target weight and develop a personalized plan for achieving and maintaining it.
2. Be Physically Active
Regular physical activity not only helps in weight management but also offers a multitude of health benefits for prevention, during treatment and for breast cancer survivors. Engaging in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week can reduce the risk of breast cancer recurrence and improve overall quality of life. Activities like walking, swimming, and yoga can be enjoyable and accessible options for staying active.
3. Eat a Diet Rich in Whole Grains, Vegetables, Fruits, and Beans
Diet plays a pivotal role whether it's cancer prevention, during treatment or for breast cancer survivors. Focus on whole foods. AICR recommends a plant-based diet that includes whole grains, vegetables, fruits, and legumes. These foods are packed with essential nutrients, fiber, and antioxidants that support overall health and reduce the risk of cancer recurrence. Try to fill your plate with colorful fruits and vegetables to maximize the variety of nutrients and flavors in your diet.
4. Limit Consumption of Red and Processed Meat
High consumption of red and processed meats has been linked to an increased risk of cancer, including breast cancer. Reducing your intake of these meats can be beneficial. Opt for lean protein sources like poultry, fish, or plant-based alternatives such as beans, tofu, or legumes. Wondering if soy is safe? Read my article here: https://www.healingfoodforcancer.com/post/april-is-national-soy-month-is-it-safe)
If you do consume red meat, choose lean cuts and limit portion sizes.
5. Limit Consumption of Sugar-Sweetened Drinks
Sugary beverages not only contribute to weight gain but also have been associated with an increased risk of breast cancer. Opt for water, herbal teas, or unsweetened alternatives like sparkling water with a twist of lemon to stay hydrated. Reducing your sugar-sweetened drink consumption can help you maintain a healthy weight and lower your risk of recurrence. Want to learn about great infused water combinations? Check out my video here: https://www.healingfoodforcancer.com/post/how-to-stay-well-hydrated-with-infused-water
6. Limit Consumption of "Fast Foods and Other Processed Foods that Are High in Fat, Starches, or Sugars"
Fast foods and highly processed foods are often laden with unhealthy fats, sugars, and excess salt, all of which can negatively impact your health. These foods can contribute to weight gain and inflammation, increasing the risk of cancer recurrence. Focus on whole, minimally processed foods, and prepare meals at home whenever possible to have more control over your ingredients and cooking methods.
7. Limit Alcohol Consumption
The American Cancer Society says there's no safe amount of alcohol. Alcohol consumption is linked to an increased risk of breast cancer, and survivors are advised to limit or avoid alcohol altogether. If you do choose to drink, do so in moderation, and be mindful of your consumption. It's essential to discuss your alcohol intake with your healthcare provider, as individual circumstances and medical history may influence their recommendations.
8. For Mothers, Breastfeed Your Baby, If You Can
Breastfeeding has been shown to have protective effects against breast cancer, both for the mother and the child. If you are a mother and can breastfeed, consider doing so, as it can reduce your risk of breast cancer and provide numerous health benefits for your baby.
9. After a Cancer Diagnosis, Follow AICR Recommendations, If You Can
Following the AICR recommendations for cancer prevention is crucial not only for reducing the risk of recurrence but also for promoting overall well-being. While it may be challenging to implement all these recommendations simultaneously, making gradual changes and seeking support from integrative oncology dietitians and support groups can make the process more manageable.
10. Do Not Use Supplements for Cancer Prevention
It's important to note that supplements are not a substitute for a balanced diet. The AICR advises against using supplements for cancer prevention, as they may not provide the same health benefits as whole foods and may even have adverse effects. Instead, focus on obtaining nutrients through a varied and nutritious diet. My video about supplement use is here: https://www.healingfoodforcancer.com/post/should-individuals-with-cancer-use-supplements. The article about supplements I wrote about whether supplements should be used to offset the risk of malnutrition during treatment is here: https://www.healingfoodforcancer.com/post/malnourishment-during-cancer-treatment-are-supplements-the-answer.
11. Not Smoking and Avoiding Other Exposure to Tobacco and Excess Sun are Also Important in Reducing Cancer Risk
Smoking is a well-known risk factor for many types of cancer, including breast cancer. If you smoke, seek support to quit smoking, as it can significantly reduce your cancer risk. Additionally, limiting exposure to excess sun and practicing sun safety measures can lower the risk of skin cancer.
By adopting the recommendations provided by the American Institute for Cancer Research, you can take control of your health and reduce the risk of breast cancer or recurrence. Embracing a healthy weight, staying physically active, and nourishing the body with a balanced diet rich in whole foods are powerful steps towards a brighter and cancer-free future. Remember that each small change can lead to significant improvements in overall well-being and long-term health.
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