Plant based diet for women who already have been diagnosed with breast cancer may improve survival and help reduce recurrence.
One of the factors that is most directly under our control is our weight. Plant based dietary intervention improves diet quality, nutrition-related biomarkers and body weight. Evidence also suggests that diet and exercise together may positively influence biomarkers associated with progressive disease and overall survival.source
When you follow a plant-based diet and build your meals around fruits and vegetables, itʼs easy! Here are some ideas to get started:
- Instead of a big bowl of cereal with a few berries on top, start with a big colorful fruit salad and a creamy dressing, and top that with some nuts or granola.
- Pile on the veggies to make your next sandwich. Create a filling sandwich or wrap with arugula or romaine lettuce, tomatoes, red onion, pickles, red bell pepper slices, sprouts, avocado, mustard, hummus, and some baked tofu or broiled tempeh.
- Instead of juice or dried fruit, enjoy the whole, fresh fruit; the water and fiber will make you feel full with fewer calories.
- For your next pasta dinner, toss warm pasta with steamed broccoli, chopped tomatoes, shredded kale, olives, pine nuts or walnuts and a spicy tomato or vegan pesto sauce.
- Blend up a delicious smoothie, filled with nutrients and fiber. Add a little good fat, such as almond butter or avocado, or protein powder to make it extra satisfying.
Results suggest that yoga as a physical activity interventions is safe for cancer survivors and produce improvements in:
- physical function
- cancer-related psychosocial variables
- greater increases in physical functioning
- reduction in fatigue
- mental health and sleep quality
A combination of a healthful diet and physical activity seems to be particularly important, as was shown in the Women’s Healthy Eating and Living Study, which included 3,088 women previously diagnosed with breast cancer. Women who had at least five servings of fruits and vegetables each day and averaged 30 minutes of walking 6 days per week had roughly half the risk of dying from breast cancer, compared with women who ate fewer vegetables and fruits or who were less active.
So a healthful plant-based diet helps in many ways. It makes weight control easier, helps you avoid unhealthful fats, and keeps fruits and vegetables front and center. This combination, along with regular exercise, helps prevent cancer and also reduces the risk of recurrence.
About Dawn Bradford Lange: Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at firstname.lastname@example.org if you have questions.