We get lot of questions about what exact diet pattern and lifestyle changes to be followed during and after breast cancer treatment.
Research has linked smoking, estrogen exposure, heavy drinking and certain dietary patterns like consuming high amounts of processed, refined and packed food items to an increased risk of cancer.
You may lose weight or gain weight during or after the treatment. Maintaining a healthy weight is very important for optimum recovery, Women who gain weight during or after treatment (more than 10% of weight at the time of diagnosis) of breast cancer have been shown to be at higher risk of breast cancer related deaths. Also women who are obese or overweight at the time of diagnosis have a poorer prognosis also have chances of recurrence.
Make good food relationship:
A healthy balanced diet can help your body recover from breast cancer treatments and cope with their side effects.
- Eat more plant-based protein like beans and soy and less animal based protein like turkey and lean meats.
- Eat omega-3 containing fatty fish like salmon, sardines and mackerels.
- Balancing omega 3 to omega 6 ratio by eating more fatty fish and less refined oils and ultra processed foods may help reduce breast cancer risk as well.
- Minimum daily servings of following groups of food would be-
- 6 servings of grains per day.
- 3-5 servings of vegetables per day. Eat cruciferous vegetables. Cruciferous vegetables have glucosinolate compounds which your body can convert into molecules called isothiocyanates. They have significant anticancer potential.
- 2-4 servings of fruits per day.
- 1-2 servings of beans per day.
- 1-2 servings of soy per day.
- 1-2 servings of walnuts and other nuts, which may help protect against breast cancer.
- Allium vegetables:-
Garlic, onions and leeks are all allium vegetables. They have powerful anticancer properties. Daily intake of these group have protective effect against breast cancer as per researches.
- Reduce portion sizes.
- Eating foods high in carotenoids:
- Carotenoids are natural orange-red pigments found in fruits and vegetables such as melons, carrots, and sweet potatoes. A diet high in foods that contain carotenoids may be linked to a lower risk of some breast cancers.
- Citrus fruits and berries:-
Fruits like oranges, grapefruits, lemons, sweet limes have anticancer, anti-inflammatory and antioxidant effects.
Antioxidants, flavonoids and anthocyanins in berries have been shown to protect against cellular damage and the development and spread of cancer cells.
Limiting certain foods:
- Lower dietary fat to between 10% to 20% of daily calorie intake. Choose low fat foods. Do not completely skip fats from your diet as they are essential for cell lining, cell building and fat soluble vitamins and minerals.
- Caffeine not more than 1-2 cups a day. Choose herbal teas.
- Alcohol to not more than 1 serving per day. It would be much better to completely avoid alcohol and similar beverages.
- Avoid Nitrates and cured foods.
- Decrease food additives and artificial flavors.
- Avoiding skipping meals and extreme dieting.
- Limiting unhygienic unhealthy streetfoods fast foods and sugary drinks.
- Diet high in sugar and refined carbs significantly increase the risk of breast cancer. Replace white bread, all purpose flour, white baked items with whole grain products and nutrient dense veggies.
Being physically active
- Regular physical activity can help:-
- Improves breast cancer survival.
- Prevents weight gain
- Improves common side effects of cancer treatment such as fatigue.
- Helps prevent osteoporosis.
- You can do moderate physical activity like walking 3-5 hours per week.
Hydration:
Drink 8-10 glasses of water per day. Carry a water bottle.
Get enough sleep:
Long term sleep disruptions may increase risk of some cancers. This can be linked with chronic anxiety depression like conditions. Disruptions in the body-s ‘biological clock’ which controls sleep and other functions gets disturbed due to years of exposure to light while working at night like overnight shifts may reduce levels of melatonin which may raise certain cancer growths.
Other causative factors:
- Avoid certain skin care products that contain parabens as they are considered as negatively affecting your hormones.
- Exposure to pesticides and some endocrine disruptors such as BPA Bisphenol A found in plastics increases breast cancer risk.
- Choose natural skin care products (free from parabens ), earthen vessels, cast iron or glass vessels for cooking, storing and eating/drinking food and water may reduce other external causative factors responsible for increasing risk of breast cancer.
Stress management:
Stress management can help people improve their quality of life, increase their chances of recovery. Chronic stress weakens immunity and may contribute to cancer progression. Here are some ways in which stress can be managed-
- Emotional support
- Being physically active.
- Participating in activities that you enjoy.
- Relaxation techniques like pranayama, yoga postures, meditation, body massage and shirodhara.
- Cognitive behavioral techniques.
There is not much evidence about particular food or diet that can prevent or help recover from breast cancer. Overall lifestyle changes are needed to be followed to lower the risk and as well as for better recovery from it.
Connect with our cancer dietician from team ‘Cancer in ayurveda’ for better information and guidance.
