Every year, millions of women are diagnosed with breast cancer. It is a deadly disease that affects women of all ages and backgrounds.

The good news is that there are several ways to reduce the chances of breast cancer, one of which is through a healthy diet. Recent studies have shown that eating an evening meal before 7 pm can significantly reduce the risk of breast cancer.

Why is it Important to Eat Early?

Eating late in the evening can increase the risk of developing breast cancer due to the way the body processes food at different times of the day.

When we eat late at night, our body’s natural circadian rhythm is disrupted, which can lead to an increase in insulin resistance, inflammation, and weight gain, all of which are risk factors for breast cancer.

It is also important to note that eating late at night may increase exposure to artificial light, which has been linked to an increased risk of breast cancer.

Studies have shown that exposure to artificial light at night can disrupt the body’s natural production of melatonin, which can increase the risk of breast cancer.

The Benefits of Early Evening Meals

Eating an early evening meal has several benefits beyond reducing the risk of breast cancer. It can help regulate the body’s natural circadian rhythm, which can improve sleep quality and overall health.

When we eat earlier in the evening, our body has more time to digest the food before we go to sleep, which can improve digestion and reduce the risk of acid reflux.

Additionally, eating earlier in the evening can help regulate blood sugar levels and increase insulin sensitivity, which can help maintain a healthy weight and reduce the risk of developing type 2 diabetes.

The Best Foods to Eat to Reduce the Risk of Breast Cancer

While eating early in the evening can reduce the risk of breast cancer, it is also important to eat the right foods to further reduce the risk. The following are some of the best foods to eat to reduce the risk of breast cancer:.

1. Fruits and Vegetables

Fruits and vegetables are an excellent source of antioxidants, which can help prevent cancer cells from forming. They also contain fiber, which can help regulate digestion and reduce inflammation.

Aim to eat at least five servings of fruits and vegetables each day.

2. Whole Grains

Whole grains are an excellent source of fiber and nutrients, which can help regulate blood sugar levels and reduce inflammation. Aim to eat at least three servings of whole grains each day.

3. Lean Protein

Lean protein sources, such as chicken, fish, and legumes, are an excellent source of protein without the added fat. Aim to eat at least two servings of lean protein each day.

4. Healthy Fats

Healthy fats, such as those found in olive oil, avocados, and nuts, can help reduce inflammation and improve heart health. Aim to eat at least two servings of healthy fats each day.

5. Limit Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats, which can contribute to inflammation and weight gain. Limit processed foods as much as possible and opt for whole, natural foods instead.

Conclusion

Eating an early evening meal can have many health benefits, including reducing the risk of breast cancer.

By incorporating more fruits and vegetables, whole grains, lean protein, and healthy fats into your diet while limiting processed foods, you can further reduce the risk of breast cancer and improve your overall health.