It’s no secret that maintaining a healthy weight is essential for overall health, but did you know that it also plays a significant role in lowering the risk of breast cancer? Unhealthy eating habits, sedentary lifestyle, and weight gain can increase the chances of cancer. But with the right diet and lifestyle changes, you can minimize the risk of breast cancer while shedding those unwanted pounds.

What to Eat

The perfect diet should include a variety of nutrient-dense foods that can provide essential vitamins, minerals, and antioxidants to the body. Here are some foods that should make it to your plate:.

Fruits and vegetables

Eating a variety of fruits and vegetables is essential for a healthy diet. As they are low in calories, they can help in shedding weight and can prevent cancer from occurring.

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain phytochemicals that may promote healthier breasts. Fruits like berries, pomegranates, and citrus fruits contain antioxidants that can protect cells from oxidative stress. Dark leafy greens, like kale and spinach, are packed with nutrients like calcium, iron, and vitamin K.

Whole grains

Eating whole grains can help fill you up and keep you feeling full longer. They have a low glycemic index, which means they release sugar slowly, preventing spikes in insulin levels that can lead to weight gain.

Some of the examples of whole grain foods include quinoa, brown rice, whole-wheat bread, and oatmeal.

Lean protein

Eating lean protein can help you stay full and satisfied while keeping calories low. Lean protein sources include chicken breast, turkey, fish, tofu, and legumes. Foods high in omega-3 fatty acids like fish can also help prevent breast cancer.

Healthy fats

Believe it or not, fat is an essential part of a healthy diet. But you have to choose the right kind of fats. Monounsaturated and polyunsaturated fats found in foods like nuts, avocado, olive oil, and fatty fish can help keep the heart healthy.

Fats like trans fats and saturated fats which are found in processed foods and animal products should be avoided.

What to Avoid

There are some foods that you should avoid if you want to minimize the risk of breast cancer and lose weight. Here are some of them:.

Processed foods

Processed foods are often high in calories and low in nutrients. High consumption of processed foods is linked with weight gain, inflammation, and cancer.

For example, processed meats like bacon, sausages, and hot dogs contain nitrates and nitrites, which are known carcinogens.

Sugar and sugary beverages

Sugar is another culprit that can lead to weight gain and inflammation. Sugary beverages like soda and energy drinks are often responsible for excess calories that can lead to weight gain.

They also raise blood sugar levels, leading to insulin spikes that can result in fat storage.

Alcohol

Although some studies suggest that moderate consumption of alcohol may have health benefits, excessive alcohol consumption is linked to an increased risk of breast cancer. Alcohol can raise estrogen levels, which can fuel the growth of cancer cells.

Lifestyle Changes to Make

Aside from eating a healthy diet, making lifestyle changes can also help in shedding weight and minimizing the risk of breast cancer:.

Exercise

Regular exercise can help maintain a healthy weight and lower the risk of breast cancer. Aim for at least 150 minutes of moderate-intensity exercise, like brisk walking, every week.

You can also mix it up with strength training exercises like lifting weights or yoga.

Reduce stress

Stress can sabotage weight loss efforts and can also lead to inflammation. Meditation, relaxation exercises, and deep breathing can help in reducing stress levels.

Avoid smoking

Smoking increases the risk of various types of cancer, including breast cancer. Quitting smoking can help in reducing the risk.

Get enough sleep

Getting enough sleep is essential for overall health and well-being. Lack of sleep can interfere with hormone levels, which can affect appetite and lead to weight gain. Aim for at least 7-8 hours of sleep every night.

The Bottom Line

A healthy diet and lifestyle changes can help in shedding weight and minimizing the risk of breast cancer.

Eating a variety of fruits and vegetables, whole grains, lean protein, and healthy fats while avoiding processed foods, sugar, and alcohol can promote healthy weight loss and overall health. Making lifestyle changes like regular exercise, stress reduction, avoiding smoking, and getting enough sleep can also help in reducing the risk of breast cancer.