These days, with certain cancers being on the rise and more research becoming more available to us, it’s important we do whatever we can to reduce our risk.
Breast Cancer Awareness month will be here before we know it, and while colon cancer is making a lot of headlines due to new studies and discoveries, it’s crucial we keep in mind just how devastating all types of cancer can be, and while a lot of factors that lead people to develop it is out of their control, there are many things in their control. For instance, if you want to work towards reducing your risk of cancer, you need to pay close attention to your diet and lifestyle habits. Oncology dietitian and TikTok creator Nichole Andrews, RDN, recently made a video about 10 ways you can “reduce” your risk of breast cancer, and they’re a lot simpler than you’d think. Read more about them below.
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1. Eat More Soy
Unless you're allergic to it, Nichole points out in her video that eating more healthy soy products like tofu, edamame, soy milk, and more has been linked to reduced cancer risk, due to their high levels of phytoestrogen, which lowers your risk of developing all cancers, especially breast cancer. It also helps prevent the recurrence of breast cancer, which is good for survivors to note.
You can use tofu in place of meat for certain recipes, replace the milk in your coffee with sugar-free soy milk, and more, making it easy to incorporate a bit more phytoestrogen into your diet.
2. Remove Alcohol From Your Diet
It's no secret that drinking alcohol is not beneficial for your body. Recently, more and more studies have come out about just how harmful any amount of alcohol can be, versus older notions and theories that something like a glass of red wine is good for you. If you can, try to cut it out of your diet and lifestyle altogether, especially if you have a family history of cancer or if you're in remission from cancer. If you can't see yourself completely living without it, try limiting it to one to two drinks during a special occasion. Your body will thank you for it!
3. Stop Smoking
Like alcohol, you're not going to be doing your body any favors if you smoke tobacco products or other things frequently or at all. Cigarettes are extremely harmful, and smoking is known to highly increase your risk of developing all sorts of cancers, not just lung cancer. Whenever you light up a cigarette, you're willingly doing damage to your body and putting yourself at risk of horrible diseases, so if you're a smoker, seek some help with learning how to quit properly.
4. Eat Five Servings Of Fruits & Vegetables Daily
This may sound like something you would teach a child, but it's true that the basic suggestion or rule of thumb to get in five servings of fruit and vegetables daily can do wonders for your health. You don't have to go vegan or eat like a rabbit. Nichole mentions that "up to five cups or five servings" of fruits and vegetables a day can introduce so many essential and helpful vitamins, nutrients, and antioxidants into your body that will reduce your risk of breast cancer. It's okay if you go back and forth between eating a few more servings of fruits over vegetables or vice versa, but just make sure you get that good produce in.
5. Choose More Whole Grains
When eating carbs, one of the easiest ways you can lower your chances of developing cancer is by selecting whole-grain or multigrain products instead of white products. These versions of breads, pastas, rice, and more often contain a lot more beneficial fiber, which the oncology dietitian has mentioned in past videos is great for reducing your risk of cancer. Once you start buying everything whole grain and get used to the taste, you won't even notice the difference, and you will be doing something great for your health.
6. Move Your Body
There are so many people out there who work jobs or have daily routines that require or include a whole lot of sitting. Of course, there are people out there with conditions or disabilities that prevent them from moving around a lot, but if you're able, you should try to get in around an hour of exercise a day or at least take more movement breaks. For instance, if you work an office job, take the stairs, ride your bike to work if possible, or be sure to walk around the office every 30 minutes or so to move around. If possible, and for maximum benefits, Nicole recommends "150 minutes of moderate physical activity" a day. Get moving!
7. Avoiding High Doses Of Supplements
While supplements can be great for getting in specific vitamins and minerals that are lacking in your diet, Nichole warns against taking high doses of them. Certain supplements are known for being dangerous and increasing your risk of several different cancers when taken in excess. So, before you start a new supplement, consult your doctor and ask not only if you really need to take it, but also to specify just how much you need.
8. Reduce Your Body Fat Tissue
This may sound obvious, but health experts have been warning us for years that the more body fat you have, the more likely you are to develop brutal diseases and conditions, one of which is cancer. If you're struggling with your weight and a high amount of body fat, talk to a doctor or specialist about the best and safest ways to lose excess body fat tissue and get your body in a healthier place. After all, our bodies are our one vessel that carries us through life, so we need to do what we can to ensure it's in tip-top shape.
9. Get Enough Sleep At Night
There's a reason why you feel super cruddy after not getting a good night's sleep. It's because not only do we struggle to function correctly, but we're actually damaging our health whenever we don't sleep enough. Nichole suggests getting at least seven hours of sleep each night in order to feel good and reduce your risk of all cancers, including breast cancer. Plus, if you follow her diet tips, you'll likely set yourself up for some great sleep.
10. Eat More Nuts And Seeds
Nuts and seeds are often underrated foods, as they pack so many more nutrients and beneficial compounds than you may think. Several nuts and seeds are known for reducing the risk of cancer, and you can add them to your diet so easily. For instance, eat a handful whenever you need a quick snack. Throw them on top of yogurt, oatmeal, or a salad. Experiment with fun and flavorful homemade trail mixes - the opportunities are endless!
