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Healthy Eating to Combat Breast Cancer

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Today at the Let’s Beat Breast Cancer Rally in Greenbelt, it was inspiring to stand alongside survivors, advocates, and community members united in the fight against breast cancer. What we eat matters. Healthy eating can help lower the risk of breast cancer and support overall wellness. Fresh fruits, vegetables, and whole foods not only nourish our bodies but also strengthen our communities when we grow them locally.


There’s a well-established connection between diet, overall health, and breast cancer risk, although it’s not a simple cause-and-effect. Here are the main ways eating healthy relates to breast cancer:


1. Weight Management and Hormones

  • Being overweight or obese, especially after menopause, increases the risk of breast cancer.

  • Excess fat tissue raises estrogen levels, which can fuel the growth of certain types of breast cancer.

  • A balanced diet rich in whole foods helps with weight control and hormonal balance.


2. Inflammation and Cell Health

  • Diets high in processed foods, added sugars, and saturated fats can contribute to chronic inflammation, which is linked to cancer development.

  • Anti-inflammatory foods like fruits, vegetables, whole grains, and omega-3–rich fish may help protect cells from damage.


3. Antioxidants and Phytochemicals

  • Plant-based foods (berries, leafy greens, cruciferous vegetables, beans, nuts, seeds) contain antioxidants and phytochemicals that protect DNA from oxidative stress and reduce cancer cell growth.

  • For example, cruciferous vegetables (like broccoli and kale) contain sulforaphane, which has been studied for its cancer-protective properties.


4. Alcohol Consumption

  • Even moderate alcohol use is linked to higher breast cancer risk.

  • Alcohol increases estrogen levels and can damage DNA. Many guidelines recommend limiting alcohol to no more than 1 drink per day—or avoiding it altogether for the lowest risk.


5. Blood Sugar and Insulin

  • Diets heavy in refined carbs and sugars can cause insulin resistance, and high insulin levels are associated with some cancers, including breast cancer.

  • Choosing whole grains, legumes, vegetables, and lean proteins helps maintain steady blood sugar and insulin levels.


6. Survivorship and Recurrence

  • For those who have had breast cancer, healthy eating supports recovery, improves energy, and may reduce the chance of recurrence.

  • Diets like the Mediterranean diet (rich in fish, olive oil, whole grains, fruits, and vegetables) are often recommended for survivors.


In short, eating healthy doesn’t guarantee breast cancer prevention, but it significantly lowers risk factors, supports immune function, balances hormones, and strengthens the body’s defenses.


Greenbelt Grows focuses on teaching residents how to grow their own nutritious produce, share knowledge, and make healthy food more accessible. Together, by growing and eating healthy, we can build stronger families, a healthier Greenbelt, and a future with fewer preventable diseases. Let’s keep listening, learning, and working together—for wellness, resilience, and community care.



 
 
 

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