Breast Cancer Awareness: 10 Things You Should Eat {for Breast Health}

Written by:

As you know, October is Breast Cancer Awareness month. Unfortunately, breast cancer is a disease that affects many women and seems to be hitting women younger and younger. Local nutritionist Sarina Sarabella weighs in on foods that you should eat and things to avoid for preventative care and living the healthiest life you can {in order to prevent disease}:

pink hoboken girl breast cancer

When I speak or counsel women about their nutrition and health, I like to talk about how to include healthier foods into their diet and remove processed high estrogen foods. There are so many great ways to do this — which doesn’t mean sacrificing taste or pleasure when it comes to eating, promise! Yes, it does seem like everything can cause cancer, but really, there are things you can do in your life to help reduce toxins in your environment and life that can really make a large difference. Here are a few tips to help you prevent disease and live a healthy life:

1. Eat more foods containing antioxidants.

organic fruit salad

People who have diets rich in plant based foods have been shown to have lower incidence of cancers. Fruits and vegetables are rich in antioxidants and phytochemicals. According to the National Cancer Institute, antioxidants work to stabilize free radicals, which are unstable molecules that damage cells and may cause cancer.

2. Choose fish, poultry, or beans as an alternative to high fat beef, pork and lamb.

Try to always choose meats that are organic and grass fed to avoid excess hormones. Wild Salmon is high in vitamin D which has been shown lately to be a huge in the prevention of cancer.

3. Avoid soy and any foods containing soy.

Soy has been linked to causing excess estrogen in the body and causing female cancers. If you are eating soy make sure that it is fermented soy and not unfermented.

4. Prepare meat by baking, broiling or poaching, rather than by frying or charbroiling.

Frying and charbroiling can cause carcinogens to form which have been link to cancers.

5. Choose foods that are low in sugar and limit the consumption of refined carbohydrates.

vegetable soup

Cancer has been shown to grow more rapidly in high sugar environments. Refined carbs and high sugar foods also cause inflammation in the body which causes more diseases and sickness.

6. Limit alcohol intake to no more then 1 drink a day, especially for women.

Over consumption of alcohol has been linked to increased risk of breast cancer in women.

7. Drink green tea.

maroon tea louis vuitton

^Organic, herbal teas are always a great option!

EGCG is found in green tea and has been shown to be a powerful antioxidant. It is recommended to drink at least 1-2 cups daily.

8. Eat pomegranates and red grapes.

These amazing fruits contains a phytochemical that is shown to inhibit tumor growth. Red grapes contain resveratrol, a compound that can inhibit cell cancer growth.

9. Eat cruciferous vegetables such as broccoli, cabbage, brussels sprouts and mustard greens.

simply juiced juice bar hoboken girl

^Greens from Simply Juiced!

These are active constituents that have been shown to be effective in fighting cancer. Spinach and other dark green leafy vegetables are high in chlorophyll which binds to carcinogens so that they can not be absorbed — therefore having less damage on cells and tissues.

10. Eat garlic and cumin.

Garlic has high levels of anti cancer properties and also acts like an antioxidant and can also prevent many infections and diseases. Curcumin, the active component of the spice turmeric, functions indirectly as an antioxidant by inhibiting inflammation in the body.

It is also important to reduce estrogens found in toxins in your environment. Toxins are all around us and are hard to avoid in the world we now live in, but we can make an effort to lower our exposure to toxins! Many toxins in our environment can mimic estrogens in the body and therefore increase our risk of breast cancer. Studies have linked excess estrogen to breast cancer.

Here are a few things you can do to reduce your exposure to toxins:

  • Reduce BPAs — found in plastic and food cans
  • Reduce Phthalates — chemicals found soft flexible plastics like shampoos bottles, baby toys etc.
  • Reduce canned foods
  • Eat from glass, stainless steel, and ceramic containers
  • Don’t microwave plastic
  • Look for natural products of deodorants, lotions, cosmetics, nail products, hair products. You can consult environmental working group database, called skin deep {www.ewg/skindeep} for safe cosmetics. Avoid sodium lauryl sulfate at all costs!
  • Take off your shoes in the house. After walking on lawns or public gardens, you can carry pesticides and other endocrine disruptors into your home.

Taking just a few small steps to change your nutrition and environmental can help to make you healthier and improve breast health. If you love your boobs or love someone else’s share this with them!

In health and happiness,

Sabrina

READ: Breast Cancer Benefit Events in Hoboken


Written by:

Jen is the founder and Editor-in-Chief of HobokenGirl.com. With deep entrepreneurial roots in Hudson County — as her grandparents owned textile businesses on Tonnelle Ave in North Bergen dating back to the 50s — she started the site as a Hoboken resident to discover the amazing things happening in the area. When not planning the next Hoboken Girl event or #HobokenGirlHelps volunteer project, she can usually be found shopping at local boutiques, eating an Insta-worthy meal, walking her two pups, or watching Bravo TV and ordering takeout with her husband.