Healthy foods to help reduce risk of breast cancer
Dr. Nicole Saphier, a well-known radiologist and Fox News medical contributor, shared important advice on October 13, 2024, about reducing the risk of breast cancer. With one in eight American women being diagnosed with the disease, Saphier highlighted simple lifestyle and dietary changes that could make a significant difference. Speaking on “Fox & Friends Weekend,” she emphasized that while certain risk factors like gender, age, and genetics are unavoidable, there are steps women can take to reduce their overall risk.
Breast cancer is a major concern worldwide, and experts are constantly researching ways to lower its prevalence. Dr. Saphier pointed out that the foods we eat and the habits we follow can significantly influence our health. She urged women to be mindful of external factors such as environmental toxins found in processed foods and everyday products like shampoos and lotions. These toxins can contribute to higher risks of developing cancer, including breast cancer.
Dr. Saphier explained that while no one can completely eliminate the risk of breast cancer, adopting healthier habits can reduce the likelihood of developing the disease. She encouraged women to take small, manageable steps to improve their health. This could include anything from choosing healthier snacks, walking more frequently, or simply getting enough sleep. She stressed that consistency is key—small changes over time can lead to significant improvements in health.
One lifestyle choice often overlooked, according to Saphier, is breastfeeding. Studies have shown that breastfeeding can reduce the risk of breast cancer by 4.3% for each year a woman breastfeeds. Additionally, every time a woman gives birth, her risk of breast cancer decreases by 7%. Maintaining a healthy weight, avoiding smoking, and drinking alcohol in moderation were also highlighted as effective ways to reduce cancer risk.
Dr. Saphier also shared her top five food recommendations for lowering the risk of breast cancer. These foods, backed by research, have been shown to provide protective effects against cancer. She encouraged women to incorporate these foods into their daily diets for better long-term health outcomes.
First on the list is spinach, a leafy green packed with carotenoids, which are micronutrients linked to a reduction in breast cancer risk. A large study involving over 32,000 women found that those who regularly ate spinach or other leafy greens had up to a 28% reduced risk of developing breast cancer. Spinach’s rich nutritional profile makes it an excellent addition to any diet.
Next, Dr. Saphier recommended garlic, which has long been known for its medicinal properties. Some small studies have suggested that garlic may lower the risk of breast cancer, as it contains active compounds that can suppress the growth of cancer cells. While more research is needed, garlic remains a powerful addition to meals for its health benefits.
Blueberries also made the list. Dr. Saphier, who eats blueberries every morning, pointed to studies showing that flavonoids in blueberries could help prevent breast cancer and improve the effectiveness of cancer treatments. Antioxidants found in red, blue, and purple fruits and vegetables have been linked to a lower risk of breast cancer and fewer recurrences. A study involving 75,000 women found that blueberries specifically helped reduce the risk of estrogen-negative breast cancer, one of the more aggressive types of the disease.
For those who enjoy fish, salmon is another excellent choice. While Dr. Saphier admitted that she doesn’t love the taste of fatty fish, she makes it a point to cook salmon once a week for her family. Research has shown that consuming fatty fish like salmon can reduce the risk of breast cancer by 14%. A study involving 883,000 women found that those who ate fatty fish regularly had lower cancer risks, making salmon a valuable addition to a cancer-preventive diet.
Finally, turmeric, a popular spice used in many dishes, has been shown to reduce inflammation and lower cancer risk. Dr. Saphier mentioned a study involving colorectal cancer patients, where turmeric, when used alongside traditional treatments, improved survival rates and reduced the side effects of cancer treatments. She emphasized that turmeric is a staple in her kitchen, as it offers numerous health benefits.
While Dr. Saphier underscored the importance of diet and lifestyle in reducing cancer risks, she also emphasized the role of early detection. Annual mammograms, ultrasounds, or MRIs, depending on a woman’s risk level, can be lifesaving. Early detection is crucial in ensuring the best chance of survival for those diagnosed with breast cancer.
The combination of mindful eating and adopting healthier habits offers women an actionable approach to reducing their breast cancer risk. Dr. Saphier’s advice serves as a reminder that while breast cancer may be prevalent, there are steps that can be taken to minimize its impact. For many women, this starts with simple changes—whether it’s adding a handful of blueberries to breakfast or choosing to walk an extra mile every day.
While breast cancer is an ongoing challenge for women’s health, understanding its risk factors and implementing protective habits offers hope for a healthier future.
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