Plants for pink: 3 ways to reduce risk of breast cancer

A combination of factors are responsible for Cancer – it could be genetic, environmental, and even radiation. A plant-based diet has gained popularity in recent years with scientific backing for a plant-based lifestyle.

A plant-based diet can be a pathway to better health. For women especially, studies have shown to have benefits to breast health. Diets rich in fruits, vegetables, whole grains , and legumes may help reduce the chances of breast cancer and also support overall well-being.

PLANTS FOR BREAST HEALTH

One of the primary reasons to consider a plant-based diet is its potential to reduce the risk of breast cancer. A study published in The Journal of the American Medical Association (JAMA) found that women who consumed a high number of plant-based foods had a 15% lower risk of developing breast cancer compared to those with a diet rich in animal-based products.

Such diets work well because the antioxidants and phytochemicals found in fruits and vegetables can help fight the spread of cancer. Antioxidants for the average layman are those elements which combat free radicals – the unstable molecules that can cause cell damage and contribute to the development of cancer.

PLANTS CAN SET THE MOOD

Often one tends to ignore mood and mental health, but erratic mood swings is a symptom and a cause of concern. Psychological trauma, menopause, lifestyle, work-stress, physical inactivity could be factors explaining mood as a symptom. Certain plant-based foods can also help maintain hormonal balance, which is not only crucial to the breast but overall health.

Foods like flaxseeds, soy, and whole grains are rich in phytoestrogens , which are plant compounds that mimic oestrogen in the body. While this might sound concerning, phytoestrogens actually help balance hormone levels and may reduce the risk of hormone-related cancers. Additionally, research from The American Journal of Clinical Nutrition suggests that moderate soy consumption can be beneficial to women, particularly in lowering the risk of breast cancer. Soybeans, tofu, and tempeh contain isoflavones, which can be beneficial to women and regulate hormone-related imbalances.



PLANT-FIBER TO DETOXYIFY

Two crucial ingredients are missing in our food ever since fast-food became blazingly faster (ordered via your smartphone) – balanced protein and fiber. A plant-based diet is naturally high in fiber, which plays a key role in maintaining breast health.

Fiber helps in the removal of excess oestrogen from the body. High levels of oestrogen have been associated with an increased risk of breast cancer. According to a study published in The Lancet, women who consume 25 to 30 grams of fiber daily can significantly reduce their breast cancer risk.

Fruits like apples, berries, and oranges, as well as vegetables like broccoli and carrots, are packed with fiber. Adding a serving of whole grains, such as brown rice, oats, or quinoa, can further boost your fiber intake and promote better digestion and hormonal balance.

Plant-based foods can also help anti-inflammatory properties (leafy greens, berries, nuts), and help manage a lower body mass index. A study from Harvard Medical School found that people who followed a plant-based and less-processed diet typically had a lower body mass index (BMI) compared to those who eat more animal products. This can be attributed to the high fiber and water content of plant foods, which promote satiety and reduce overeating.


Backed by scientific studies, it’s clear that focusing on plant-based foods can be a simple yet effective way to prioritize your well-being. Along with a plant-based diet, incorporating preventive genetic screening is a crucial step in identifying potential health risks early and taking preventive measures to avoid genetic predispositions to certain conditions.

Transitioning to a plant-based diet can be challenging, but you can start small by incorporating more fruits and vegetables into your daily meals. You could also swap out meat for plant-based protein sources like lentils (Daal), chickpeas (Chana), and tofu (or paneer). If you're lactose-intolerant, consider almond or soy milk. Additionally, consuming one plant-based meal a day, combined with preventive genetic screening, can make a significant difference to your long-term health by not only improving overall wellness but also reducing the risk of hereditary conditions.

(Author: Subodh Gupta, CEO, Lord’s Mark Microbiotech)