Nutrition
Breast cancer with diet: lifestyle modification
Fruits and vegetables can help maintain a balance diet
Last week we discussed how we can protect our health against breast cancer with vegetables.
This week, we will be looking at certain diets and lifestyles that increase our risk of breast cancer, and how we can modify them.
Breast cancer rates correlate with the amount of fat, alcohol, red and processed meat and caffeine in the diet.
These foods increase the production of estrogen and other steroids, which are major culprits in increasing the risk of breast cancer.
People with higher intake of the aforementioned foods have a higher risk of developing breast cancer.
Also, sedentary lifestyle, obesity and cigarette smoking all contribute greatly to breast cancer formation by increasing oestrogen production.
Way forward
Red meats such as beef and goat meat should be consumed in moderation or replaced with white meats such as chicken and turkey.
Plant-based oils such as coconut oil and sunflower oil can be used instead of animal-based fats such as butter and cheese.
Alcohol should be taken in moderation.
Weight control and physical activity are important factors in reducing the risk of developing breast cancer.
Cessation of cigarette smoking will go a long way in reducing the risk of breast cancer.
This is our last episode for the breast cancer month. You can protect your health against breast cancer through your diet and modification of your lifestyle.
As we dive into a new chapter next month, always remember; your diet your health, your health your wealth.
The writer is a Nutritionist and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
e-mail:
info@holistichealthconsult.org
By Asare Korkor Bernice
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
