How To Avoid Xenoestrogens
The good news is there are powerful ways to drastically reduce the amount of estrogen-like compounds you eat and absorb. To start to balance hormones naturally, here are some of my most important tips to reduce xenoestrogen exposure:
- I know avoiding high-estrogen foods and other everyday exposures may seem frustrating. Why is in our hands? Its a sign that our food safety and chemical laws in this country are outdated and ineffective. We need laws that keep harmful products off of store shelves before entire generations are exposed. Why should we be the guinea pigs while industry profits while making us sick?
- Xenoestrogens are environmental estrogens that may be natural or synthetic. They tinker with our bodies natural estrogen levels, promoting certain health problems.
- Phytoestrogens naturally occurring in some foods and drinks have been shown to be harmful and helpful in certain situations.
- Avoiding fake fragrances, bottled water and conventional meat and dairy is a huge way to reduce xenoestrogen exposure.
- Instead of buying bottled water, look at your local municipal/city water testing and choose a filter that best removes most contaminates. If you live on well water, get a test and filter accordingly rather than relying on bottled water.
Foods That Prevent Breast Cancer
The food you eat can be either the safest and the most powerful form of medicine or the slowest form of poison. Ann Wigmore
This quote stands especially true in todays scenario, where food safety is a critical issue. We live in an instant world where everything is accessible in a matter of minutes. Right from the 2-minute noodle pack to the readymade pre-cooked meal packets, we have a variety of quick-fix food products to savor our taste buds. Healthy eating has taken a backseat because of our stressful and fast-paced lifestyles.
In this article, we will discuss
- The top 15foods to prevent breast cancer.
- The foods you need to avoid.
- Importance of healthy eating and a healthy lifestyle.
You are what you eat. The way to a healthy lifestyle starts in your kitchen. Being healthy is not only about having a good body with beautiful skin and hair. Being Healthy is all about being disease free throughout your life. One should pay attention to what and how we cook and eat.
A well-balanced diet rich in fruits and vegetables and low in added sugar and trans-fats can improve your health and reduce the risk of breast cancer.
The Danger Of Creating Food Scarcity
Everyone knows hard candy isnt health food, but for those who love it, it offers other benefits.
Like the pure joy of eating it.
If you adore hard candy, banishing it from your diet is that torture I spoke of earlier.
It drives feelings of deprivation, guilt and shame. You likely consider yourself bad when you allow yourself to eat it.
Lying, cheating, and stealing make you bad. Eating hard candy does not.
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Organic Fruits And Vegetables
Organic plants are grown without the use of conventional pesticides. Conventional fruits and vegetables may have low-levels of pesticide residue.
According to the American Cancer Society, the benefits of eating fresh fruits and vegetables outweigh any health risks linked with pesticide residue .
Fruits and vegetables are part of a healthy diet. Buying fresh conventional produce and thoroughly washing and rinsing before eating is always a good practice .
Foods And Beverages To Avoid
While certain foods may protect against breast cancer, other foods may increase your risk.
As such, its best to reduce your intake of the following foods and beverages or avoid them altogether:
To lower your risk of breast cancer, steer clear of refined carbs, added sugar, alcohol, fried foods, processed meats, and fast food.
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Is It Safe For Survivors
Studies of pre- and post-menopausal women suggest soy isoflavones may have a protective effect against breast cancer. Population studies indicate that soy consumption in survivors of breast cancer may be linked to decreased recurrence and greater overall survival. A 2017 study looked at more than 6,200 American and Canadian women with breast cancer. These women filled out surveys about what they ate and other lifestyle habits. Those women who ate the highest amounts of isoflavones had a 21% lower risk of having died from any cause, compared to the women who ate the lowest amount of isoflavones.
What Foods To Avoid If You Have Estrogen
Research shows that among breast cancer cases,
- only 5-10% were because of genetic defects.
- 90-95% were attributable to environmental and lifestyle factors such as diet. Out of these,
- Diet contributed to approximately 30-35%.
- Obesity contributed to 10-20%.
Any food that increases your risk of obesity or makes you prone to inflammation triggers breast cancer, be it of any type. These include:
- Sugary foods:
Survive And Thrive Video Series
What’s New and on the Horizon for Metastatic Breast Cancer
Bardia, Aditya,M.D. presents What’s New and on the Horizon for Metastatic Breast Cancer? as part of the Johns Hopkins Breast Cancer Program’s 2021 Lunch and Learn Series.
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Dr Tatiana Prowell presents COVID-19 and Cancer: What Have We Learned? As part of the Johns Hopkins Breast Cancer Program’s 2021 Lunch and Learn Series.
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Dr Rosanne Sheinberg presents Thriving In Summer as part of the Johns Hopkins Breast Cancer Program’s 2021 Lunch and Learn Series.
Exercise During and After Cancer
Jay Herdson discusses the importance of exercise during and after cancer, the advantages to and challenges with staying active, potential risks with specific activities, modifications for lymphedema, etc.
Clinical Trials During and After Breast Cancer
Dr. Vered Stearns discusses the importance of clinical trials from diagnosis through survivorship and the way they shape medical care.
Using the Internet and Social Media to Obtain Health Information
Medical Oncologist Dr. Robert Miller discusses utilizing the internet to obtain credible health information, the use of social media for patients and caregivers, and blogging throughout the cancer experience.
Addressing Nutritional Concerns After Cancer
Registered dietitian Mary-Eve Brown discusses how to eat healthy after cancer.
Survivorship Care Planning
Diets For Other Medical Conditions
If youre already following a specific diet because you have a medical condition such as diabetes, Crohns disease or irritable bowel syndrome having breast cancer doesnt mean your diet has to change.
However, if youre concerned about how your breast cancer treatment may affect your diet or any existing condition, talk to your breast care nurse or treatment team. They can talk to a dietitian or other medical staff to ensure any existing condition remains under control during your treatment.
Fresh Salsa Or Salad Dressings Sold In The Refrigerated Cases Of Supermarkets
When foods are prepared to be canned or bottled for commercial use, theyre heated first to remove harmful bacteria and to make them shelf-stable. But fresh salsas or dressings are not held to the same health standards. If contaminated ingredients are used, they will continue to grow and could cause illness, says Kennedy. Whats more, salsa is especially acidic, which makes it more susceptible to bacterial spoilage.
Maintaining A Healthy Weight
Being overweight or obese affects breast cancer risk differently before and after menopause.
- Before menopause, women who are overweight or obese have a modestly decreased risk of breast cancer .
- After menopause, women who are overweight or obese have an increased risk of breast cancer .
Although women who are overweight or obese may have a lower risk of breast cancer before menopause, weight gain should be avoided. Women who gain weight in adulthood have an increased risk of breast cancer before and after menopause .
Most breast cancers occur after menopause. Any weight you gain before menopause you may carry into your postmenopausal years, so its important to maintain a healthy weight throughout your life.
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Breast Cancer Prevention Diets
Women have a significantly higher chance of breast cancer, but one in 833 men will develop the disease as well. Leading an active lifestyle and eating plenty of fruits and vegetables will generally lower your chances of most health problems. As a result, these healthy adjustments are beneficial for both men and women to follow, regardless of their breast cancer risk.
The Mediterranean diet promotes the consumption of foods to avoid breast cancer. Scientist Ancel Keys noticed that countries in the Mediterranean experienced a lower number of deaths related to coronary heart disease. The diet based on this observation incorporates the flavors of the region with foods that promote heart health. It is high in whole grains, beans, olive oil, nuts, seeds, vegetables and fruits, and limits meat and dairy consumption. The World Health Organization and the Dietary Guidelines for Americans recognize the diet as a sustainable, healthy option. Staples of the Mediterranean lifestyle could help fight against breast cancer.
However, you dont need to choose a specific breast cancer diet to start treating your body kindly. Eating plenty of fresh produce, whole grains and lean proteins gives you a great place to start. Several foods have proven cancer-fighting properties. Including these in your nutrition plan gives you the flexibility to eat what works for you. Theres no benefit to starting a restrictive diet you cannot feasibly maintain.
Breast Cancer Food Guide
There is no specific diet that is recommended for people with breast cancer. Your nutrient needs may vary depending on many factors that include other medical diagnoses, your body weight, nutrient deficiencies, medications, and any symptoms that youre currently experiencing.
Your healthcare team, including a registered dietitian who specializes in oncology nutrition, can help you come up with an appropriate eating plan specific to your needs and overall health. The following foods are based on general recommendations to maintain overall health while living with breast cancer:
- whole, nutrient-dense foods like fruits and vegetables, whole grains, legumes, protein sources like chicken and turkey, fatty fish like trout or salmon, and plant-based proteins sources like lentils and nuts
- foods high in healthy fats and protein. If you need to maintain or gain weight, incorporate sources of healthy fat like nuts and seeds, avocados, and olive oil as well as protein sources like eggs, chicken, lentils, and fish. Protein-rich foods are especially important for maintaining muscle mass.
- blended liquids such as milkshakes, smoothies, juices, or soups for those times when you dont feel like eating solid foods
- high fiber foods like whole grains, flax seeds, legumes, vegetables and fruits to treat constipation
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Eating Guidelines For People Getting Chemotherapy Treatment
If youre getting chemotherapy, youre at an increased risk for getting an infection or foodborne illness. This is because chemotherapy treatment can lower the number of white blood cells in your body. These cells fight bacteria and keep your immune system strong. Avoid foods that arent prepared, stored, or handled correctly. This can happen where you shop for food, eat out, or even at home.
To prevent foodborne illness, its important to buy foods that are safe to eat and to make and store food safely. For more information, read the resource Food Safety During Cancer Treatment.
Managing your body weight
During chemotherapy, some people gain weight, and other people lose weight. Its best to try to stay at a healthy body weight and not gain or lose too much weight during treatment. For more information, see the section Staying a Healthy Body Weight.
If youre losing too much weight because of your chemotherapy treatment, you may want to change your diet. You may not be very hungry due to side effects of treatment such as fatigue, anxiety, and depression. If you lose your appetite , follow the suggestions below:
Read the resource Eating Well During Your Cancer Treatment for more information about staying a healthy weight during your cancer treatment.
Its important to stay well-hydrated during chemotherapy. Drink at least 8 glasses of water or other no-calorie or low-calorie drinks each day.
Not drinking enough liquids can cause:
The Foundation Of Eating With Cancer Treatment
The main nutritional goals during cancer therapy include getting enough:
- Fluids to stay hydrated .
- Energy and nutrients from healthy foods.
- Protein to help maintain lean body mass/muscle
Every patient is different. What works for some may not work for others. If theres a problem with swallowing or appetite, we adapt to what you find appealing and what is comfortable for you to eat.
Overall, though, our main goal is to provide calories through nutrient-rich foods.
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Healthy Eating During Chemotherapy If Your Appetite Is Small
If your appetite is small, or taste changes are affecting your diet, eating little and often can be better than facing a large meal. It may help to:
- Eat five to six small meals or snacks each day instead of three bigger meals
- Drink milkshakes, smoothies, juice or soup if you dont feel like eating solid food
- Do something active, if you feel able to, as exercise can help increase your appetite for instance, you might have more of an appetite if you take a short walk before lunch
- Be careful not to reduce your appetite by drinking too much liquid before or during meals
Will Eating Sugar Make My Cancer Worse
All the cells in our bodies use glucose for growth and energy. Diets with too much sugar and too many calories overall can lead to increased levels of insulin and other hormones that may allow tumors to grow.
Its a good idea to limit sugars from foods and drinks and your total calories. Eating too much sugar, or too much of any food, can also cause you to have extra body weight in the form of fat. And its known that being overweight or obese can increase your risk of getting cancer.
Its important to note that you should eat an overall healthy diet and that having a cookie or treat sometimes wont cause cancer growth.
For more information, read the Academy of Nutrition and Dietetics article about sugar and cancer at www.oncologynutrition.org/erfc/healthy-nutrition-now/sugar-and-cancer.
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Unwashed Raw Fruits Vegetables And Herbs
Resist the urge to eat that raw carrot right at the farmers market. Unwashed produce may harbor dirt, bacteria, or parasites, says Kelly Kennedy, RD, a nutritionist for Everyday Health.
Wash all raw fruits, vegetables, and fresh herbs thoroughly under cold and clean running water. Scrub any vegetable that can be scrubbed, and peel any that can be peeled, advises Lee.
Will Radiotherapy Affect My Diet
Having radiotherapy should not cause any dietary problems but its still good to eat a balanced diet and drink plenty of fluids.
If you have to travel for your treatment, take a drink and snack with you and plan meals that are easy to prepare for when you get home. Read more about shopping and cooking during treatment.
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Easy Ways To Protect Against Cancer
If youve spent much time on our blog, you know that these veggie-loving identical twin sister registered dietitian nutritionists are passionate about many thingsyes, you know we have a thing for sweets , we love to be active, and we go Chiquita bananas when it comes to our excitement for sharing our easy hacks to help you and our clients live a healthier and happier life. And with it now being National Breast Cancer Awareness Month, what better time to share some steps you can take to protect your body from cancer?
Weve got some empowering news while our genes do influence our risk of cancer, the great news is that if you avoid tobacco products, maintain a healthy weight, stay active and eat a healthy diet, you can greatly minimize your risk of developing or dying from cancer. And today, weve got four easy and specific ways to help protect yourself by using your most powerful weapons, your forkand your fingerssince you use them at times for your utensils.
Without further ado, welcome our 4 easy hacks to fight cancer with food!
#1. Enjoy frozen banana chips whenever you get a sweet craving! .
Bananas sport nutrients like alpha-carotene, beta-carotene as well as melatonin, and dopamine, which have anti-cancer properties. And components of bananas have been shown to inhibit proliferation of leukemia and liver cancer cells in labs.1
#2) Turn to this healthy start to your day, Banana Coconut Breakfast Pudding when youre in a hurry:
Are Soy And Flaxseeds Ok
Soy contains phytoestrogens, or plant-based estrogens, which has raised concerns regarding soy’s role in the development of breast cancer however, whole soy products, such as tofu, edamame or soy milk, have been shown to reduce the risk of breast cancer, including ER-positive cancers. This plant protein is also considered a healthy choice for breast cancer survivors.
In fact, a 2010 study from JAMA of more than 5,000 women living in China linked regular, whole soy intake to a reduced recurrence of all breast cancer types. However, isolated soy found in supplements, soy powder or processed foods should not be emphasized, as these foods have not been shown to be protective.
Flaxseeds are rich in lignans, a phytoestrogen, and also a good source of omega-3 fats and dietary fiber. Animal studies have shown that components of flaxseed can reduce tumor size and inhibit the growth of ER-positive and ER-negative breast cancer cells and that foods that contain lignan, such as flaxseed, may help decrease breast cancer risk, according to the American Institute for Cancer Research.
Although incorporating small amounts of flaxseed into a healthy diet is encouraged, inadequate human research is available to recommend large amounts of flaxseed, or flaxseed supplements, as a therapy for breast cancer.
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