Cancer is the number 2 killer in the United States. Is there something you can do to help prevent cancer? Sure it is. It is estimated that 1 / 3 of all cancers are related to diet. In addition, 3 to 4 million cases of cancer could be prevented each year simply by making dietary changes! News today that it is wonderful. The decisions they make today can affect the quality of life tomorrow.
It is known that populations with high rates of cancer have different eating habits than those with lower rates. This article covers several different nutrition topics related to breast cancer. In essence, the same dietary recommendations that help reduce the risk of other cancers, heart disease and osteoporosis are applied to reduce the risk of breast cancer.
Research has shown that women who consume a fair share of fruits and vegetables have significantly lower rates of breast cancer. The minimum recommended is to eat 5 servings per day to 10 servings. If you need help determining exactly what a serving is, here’s a link to free Nutractis size guide click here.
Some nutrients naturally present in fruits and vegetables, appear to play a role in risk reduction. Some of these nutrients are vitamins C and E and phytochemicals such as carotenoids and Pycnogenol. The most popular is the carotenoid beta-carotene. Warning: If you want to increase their intake of specific nutrients through supplements of beta carotene is not one that has not produced positive results in studies. Taking the amount of individual carotenoids, can throw the natural balance that you get your diet balanced. It’s much better to eat a handful of baby carrots for a boost to the nature of the intended mother carotenoids. As for vitamins C and E, if you want to supplement your diet, which are relatively safe and effective supplements. My recommendation for vitamin C does not have more than 500 mg per day in supplement form. For vitamin E does not exceed 400 IU per day.
Other nutritional factors that can contribute to reduce the risk of breast cancer is fiber. Some of the dietary fiber binds to estrogen. High exposure to estrogen throughout life is one of the high risk factors for breast cancer. The fiber intake can be increased by eating more fruits, vegetables and whole grains.
Carrying around extra baggage is a major risk factor for developing breast cancer, especially if you add in her adult life. Some health experts are to think that there is no harm in packages of a few kilos more with each passing year. It is now believed that even an increase of 10 to 20 pounds of weight during adult life may increase the risk of developing breast cancer. Why? Perhaps because the weight gain appears to result from increased levels of circulating estrogen. For services to the products of weight loss, click here.
Effects of fat:
Unfortunately, research on the role of total fat is inconsistent. There has been much research in quality due to the fact that people who eat high-fat foods are generally overweight. Even if future research were unable to find an association between total fat intake and risk of breast cancer, a diet low in fat, it is much easier to keep weight thin.
The standard advice is to consume no more than 30% of calories from fat. Some health professionals say it is best to limit fat calories to 20% of dietary intake. Here is an example to show how to calculate how many grams of fat you can eat and be following the directions above. Say you typically eat 1800 calories a day. Multiply 1800 times 30% (or .30). You get 540 is the total number of calories from fat, you can have today. To calculate the grams of fat, divide 540 by 9. You can have 60 grams of fat per day. The number 9 is used because there are 9 calories per 1 gram of fat. If you’re not a math wizard or you have no idea how many calories you eat each day, you would like your nutritional analysis. The index only how many calories you eat each day the amount of calories from fat, click here.
There is evidence that saturated fats can increase the risk of breast cancer. Sources include foods of animal origin, coconut oil, palm oil, palm kernel oil and cocoa butter. Monounsaturated fats may actually help decrease the risk of breast cancer. Sources include olive oil, canola oil and peanut oil.
Of particular interest is the olive oil. Besides being a monounsaturated fat, olive oil contains important phytochemicals and significant amounts of vitamin E. Phytochemicals and vitamin E has antioxidant activity, helping to protect against oxidation, a process by which cancer can develop. Greek women in general, consume 42% of their calories from fat, compared to 35% consumed by American women. However, Greek women have significantly lower rates of mortality from breast cancer compared with American women. How can this be? Unlike the typical American diet, most of all fats in the diet comes from the Greek olive oil and fish. The fish has promising benefits, too. Studies on the use of fish oil suggest that fish oils can help reduce the risk of developing breast cancer.
Note that speculation in relation to olive oil is fairly new. There is no reason to start taking olive oil by spoonfuls. Because it is a beneficial fats, there is absolutely no harm to include in your diet. Just keep in mind that this is a fat fat and provide a significant amount of calories. The main reason is to keep your weight under control.
Effects of alcohol:
Alcohol: Three in four Americans say it is too much conflicting information when it comes to eating a healthy diet. This may be particularly true when it comes to alcohol. Some say a glass a day can provide health benefits, some say. What are the facts?
There is good evidence that consuming more than 3 to 4 drinks per week increases your risk of breast cancer. A drink equals 12 ounces of beer, 5 ounces of wine, liquor, 1.5 ounces if you include red wine to your diet to help reduce the risk of heart disease, why not eat red or purple drink Grape 100% natural grape juice. Protective phytochemicals found in grapes, not alcohol. Tea and onions are another source of these protective phytochemicals.
However, there is no denying that alcohol in moderation is associated with reduced risk of heart disease. Numerous evidence supports this. But the evidence is compelling that moderate alcohol consumption can lead to a modest increase in risk of breast cancer.
In 1994, experts considered 38 case-control studies of alcohol and breast cancer. Their results indicate that 1 drink per day caused a 10% increase in breast cancer. More recently, a pooled analysis of data published in 1998 showed that for every 10 grams per day of alcohol, the risk of breast cancer increased by 9%. Do you care what kind of alcoholic beverage has been consumed? No. In addition, the combined analysis showed that women who drank 2 to 5 drinks per day had a 41% greater risk – Ouch!
What is my advice? If you are a woman who is at high risk of developing cancer, I would like to inform you that limit your intake to less than one drink a day.
Because heart disease is the leading cause of death among men and women, I advise you to completely eliminate alcohol. There are more likely to develop heart disease than breast cancer. A result that confirms the studies show the lowest risk of death from heart disease among moderate drinkers. Weigh your risks. Talk to your doctor. So hopefully you make an informed decision about whether or not to include alcohol as part of its “healthy pattern” diet.
Effects of meat consumption:
The evidence that meat consumption increases the risk of breast cancer is increasing. Two guilty and it is speculated that saturated fat and type of animal protein in meat. The consumption of red meat has been definitely associated with colon cancer. The evidence is inconclusive for breast cancer. However, I recommend limiting red meat to no more than two servings per week (2-3 ounces each, or the size of a deck of cards).
Thief III: When the meat (like beef, chicken or fish) is exposed to high temperature, harmful substances called heterocyclic amines – SSA – are formed. SSA is known to be harmful to the pancreas, colon and prostate. Recently, the Iowa Women’s Study, published a report stating that women who regularly ate red meat was well cooked, almost five times the risk of breast cancer than those who ate little flesh or medium term. (Note: I do not recommend you eat your meat cooked rare. It is well known that the meat is cooked his own health concerns, ie, exposure to harmful bacteria).
Besides limiting the amount of red meat you eat,
I recommend the following:
(1) Remove the fat before roasting meat
(2) Avoid foods that have been burned (black)
(3) before cooking, basting meat and microwave for 3 to 5 minutes to reduce carcinogens (cancer causing substances). [This step is important because it limits the exposure of the meat at high temperatures.]
Effects of Soy:
You’ve probably heard a lot of recent news about soy. You’ve probably heard that soy can help reduce cancer risk. Interest in the role of soy in preventing breast cancer developed after scientists observed that Asian women have significantly lower rates of breast cancer than women of Asian women in the United States typically consume a diet rich in soy products. Women in the United States generally do not.
Experts are not willing to make strong claims about soy and its ability to prevent cancer. However, there are important facts that the links of soy to prevent breast, prostate, lung and colon. A recent study in England found a strong association between high intake of phytoestrogens from soy (to discuss in a minute) and a lower risk of breast cancer. Still, experts say with certainty that soy does not reduce the risk of developing breast cancer. Because there is plenty of evidence that soy is beneficial, I recommend you incorporate soy into your diet.
What are phytoestrogens? Phytoestrogens are plant hormones that are similar to human estrogens. Importance is the fact that phytoestrogens are weaker than human estrogen. Phytoestrogens are believed to be among the main substances in soy that help reduce the risk of breast cancer and prostate cancer. As the weakest of the versions of estrogen, phytoestrogens seem to play a double role. Too much estrogen, phytoestrogens actually block the harmful effects of estrogen. When there is not enough estrogen, phytoestrogens make a difference. In addition, phytoestrogens appear to act as antioxidants, thus protecting other cells.
Other food away from soy products contain phytoestrogens. The best source is probably soy. Flax is the second. Studies need your support to phytoestrogens from a pill. Food sources are absolutely your best bet.
How can you start incorporating soy into your diet? Do not look at the soy sauce or soybean oil for the benefits of reduced risk of breast cancer. These products are manufactured from May soybeans, but do not contain phytoestrogens beneficial and non-soy proteins. Here is a list of soy products and the amount in milligrams (mg) of phytoestrogens beneficial for each party content shown. To reap the benefits of soy, I recommend you try to include 30 to 60 mg per day.
1 / soybean 2 cup fresh or frozen 70 mg
1 cup soy milk 20 mg
1 / 4 cup roasted soy nuts 84 mg
4 ounces tofu 38 mg
1 / 4 cup soy powder 60 mg
Soya beans, fresh or frozen, sometimes called edamame, are mild, sweet taste of green beans. Boil for 15 to 20 minutes and be ready for a real treat!
Soy nuts are soybeans that are roasted and salted in general. They are a good alternative to peanut half the fat and a lower price.
Do not like soy milk right?
Strawberry-Banana Shake:
In a blender, 1 ripe banana Square,
1 / 2 cup frozen strawberries
1 cup soy milk
Protein 1 / 3 cup soy powder
and 1 c. honey on the table.
Mix until thick and creamy.
[Phytoestrogens 100 mg]
Let’s put everything into perspective:
Here is a list identifying the “protectors of cancer”:
* Fruits and vegetables, especially dark, the aim for 5-9 servings per day
* Fiber, including colon cancer, the goal of 25-35 grams per day
* Antioxidants such as carotenoids and vitamins C and E (carotenes get their food, not a pill!)
* Selenium, especially for prostate cancer has more than 800 mcg / day extra
* Calcium, aim for 1200-1500 mg / day
* Omega-3 fatty acids (fish oil), try to include in eating fish at least 1 to 2 times per week,
* I am the target of 1 to 2 servings of soy products per day
* Tea (green or black), the target of 3 to 5 servings per day
* Fiscal year, the goal of 30 minutes most days of the week
Here is a list identifying the promoters of cancer:
* Excess weight, the weight limit in adulthood to 10 pounds or less,
* Dietary fat, try using canola and olive oil in cooking
* Red meat, especially colon cancer, limited to 1-2 times per week – 3 oz Portion
* Foods burnt, charred avoid foods whenever possible
* Nitrates and nitrites, avoid meat, if possible,
* Alcohol, men: Limit to 2 drinks or less per day, women: Limit to 1 drink per day or less
“The Diet Anticancer best overall”
(Source: Environmental Nutrition/vol.22/no.10):
* Eat a diet that is mainly vegetarian (no doubt under the red meat), focusing on vegetables, whole grains, fruits and vegetables.
* Eating fish once or twice a week.
* Eat five to nine servings of fruits and vegetables. Include citrus fruits or other foods rich in vitamin C, green leafy vegetables, vegetable products high in fiber and cruciferous vegetables.
* Limit your intake of monounsaturated fats, especially omega-3 fats (olive oil, canola oil, nuts and seeds).
* Choose whole grains (wheat, oats, brown rice) over refined grains.
* Include a source of calcium (from food or supplements).
* Includes soybeans and flax in their diet.
* Relax with a few cups of tea per day.
* Exercise regularly.
Exercise
What role does exercise in the fight against cancer?
Regular exercise (30 minutes or more on most days of the week) helps protect against colon cancer and possibly breast and lung. In addition, exercise helps reduce the risk of cancer associated with obesity in helping you achieve and maintain a healthy body weight.
Here’s an easy solution for those of you who are too busy to get a good workout on most days.
Tightness in what has been coined as “bits Fit” for physical activity (activity in the short as one or two minutes throughout the day) to keep fit and healthy. The Cooper Institute for Aerobics Research Dallas showed that individuals who conducted the fitness lifestyle lost so much weight as a group with a session from 20 to 60 minutes of aerobics 3 to 5 times a week. They have also increased their aerobic endurance, though not as much as the control group.
So what does this mean? You have a minute, do something physical. Here is a list for you to measure calories burned by activity. The amount you burn can vary, but serves as a guide. The calories shown are based on a woman 140 pounds.
* Bar 5 minutes = 20 calories
* Push a stroller with a mile in 10 minutes = 50 calories
Garden * 15 minutes = 55 calories
* Play actively with children for 15 minutes, = 60 calories
* Park in the farthest corner of the parking lot at work.
A 5 minute walk quickly to the desk = 25 calories
* Walk quickly to the car, leaving work, 5 min. = 25 calories
Calories * Four steps in both directions = 40
* Walk quickly to the store, and then again at 8 minutes = 35 calories
* This is a quick way to get the calories burned:
Jumping rope for 15 minutes = 150 calories!