Did you know that diet and lifestyle factors account for up to 70% of breast cancer cases? One simple habit that could help lower your risk is to eat your supper at 7 pm or earlier each day.

Why supper timing matters

Research has shown that our body’s natural circadian rhythm affects how we metabolize food and hormone levels. Eating meals late at night can disrupt this rhythm, leading to a higher risk of breast cancer and other health issues.

One study found that women who ate their evening meal before 7 pm had a 20% lower risk of breast cancer than those who ate later. Another study showed that eating at irregular times was associated with a higher risk of breast cancer.

Tips for eating supper earlier

If you’re used to eating late, it may be difficult to shift to an earlier supper time. Here are some tips to help you make the transition:.

Plan your meals in advance to ensure you have time to prepare and cook earlier in the evening
Avoid snacking late at night, as this can disrupt your appetite and make you hungrier later
Try to eat a filling breakfast and lunch so you aren’t as hungry later in the day
Avoid alcohol and caffeine late in the day, as these can disrupt your sleep and lead to late-night snacking
Create a relaxing bedtime routine to help you wind down and get to bed earlier

What to eat for lower breast cancer risk

Eating a healthy, balanced diet can also help reduce your risk of breast cancer. Focus on consuming plenty of fruits, vegetables, whole grains, and lean protein sources. Some specific foods that may have a protective effect include:.

Cruciferous vegetables like broccoli and cauliflower, which contain compounds that may help reduce the risk of breast cancer
Berries, which are high in antioxidants and may help reduce inflammation in the body
Fatty fish like salmon, which are high in omega-3 fatty acids that are believed to have anti-cancer properties
Turmeric, which contains curcumin, a compound that has anti-inflammatory and anti-cancer effects
Green tea, which is high in antioxidants and may reduce the risk of breast cancer and other types of cancer

Conclusion

Eating supper earlier may seem like a small change, but it can have a big impact on your breast cancer risk. By making some adjustments to your diet and lifestyle, you can help protect your health and reduce your risk of this devastating disease.