Sandhya Raghavan
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Written By: Sandhya Raghavan | Updated : October 28, 2017 8:15 AM IST
The society expects the modern working Indian woman to manage her professional and personal life with equal lan. But shouldering such unrealistic expectations can be tough, especially because it causes us a lot of stress and makes us neglect our own health. One of the biggest casualties of this kind of stress is the increase in breast cancer incidence. There are many things that are not in our control as far as breast cancer risk is concerned -- genetics, underlying medical conditions, etc. -- but there are a lot of ways in which we can counter this risk with the right lifestyle. And the first step to healthier, cancer-free life is adopting the right diet. Dr Surya Bhagwati from Dr Vaidya's New Age Ayurveda prescribes these important diet tips to keep your breast healthy and to ward off cancer risks.
Increase your fibre intake
Gorge on fresh produce, especially the fibre-rich types. "Eat a plant-based diet for best results," says Dr Bhagwati. "Have a diet rich in whole grains, legumes, lentils dark leafy vegetables, cabbage, papaya, pineapples, prunes, pears figs etc." Increasing your intake of cruciferous vegetables will also trim down your breast cancer risk.
Eat organic
Pesticides are sprayed on crops, fruits and vegetables to ward off harmful pests, weed and fungi. However, pests are not the only casualty. These chemicals also disrupt your hormones, causing an imbalance in the body. Exposure to pesticides is said to spike up breast cancer risk, which has led to an increased awareness and interest in organic food which is free of such chemicals.
(Read: Do you follow these lifestyle tips for healthy breasts?)
Reduce animal products
Anecdotal evidence suggests that thorough plant-based diets can improve overall health. Even traditional Ayurvedic wisdom recommends a vegetarian diet for breast health. "Reduce your intake of animal products. Because animals reared for their meat are pumped up with excessive hormones. A mostly non vegetarian diet can cause build up of hormones and toxins in your body," says Dr Bhagwati.
Reduce intake of saturated fats
Let weight loss not be the only reason why you should switch to a low fat diet. While it is a must to have some amount of healthy fats every day, it is import to reduce your intake of saturated fats. "Avoid excessive fat and a cholesterol-rich diet," says Dr Bhagwati.
Eat light
The old belief that all diseases start in the gut has a kernel of truth. So it is important to preserve your gut health. Remember to eat foods that don't tax your digestive system suggests Dr Bhagwati. "Include foods that are light, dry, warm in daily meals, which are easily digestible. They should be nourishing and cleansing in nature like soups, dal, saut ed vegetables etc."
Have soy, but...
There is a clarion call among the health community to shun soy and soy products completely. That is because soy is considered a phytoestrogen which causes an hormonal imbalance in the body. However, the debate still exists whether to stop having soy or to not. Dr Bhagwati says that soy in its digestible form is fine. "Tofu is actually quite safe to consume. But avoid the soy isolate which is commonly found in soy protein powders and in protein bars," she adds.
(Read: Herbs that keep your breasts healthy)
Have Ayurvedic drinks
Sip on cleansing Ayurvedic drinks, which can be very beneficial for the body. "Have warm ginger-tea, electrolyte drinks like fresh lime and water with black salt and honey, buttermilk without salt, etc.," suggests the doctor.
Increase iodine content
During the course of the day, a number of toxins enter our system through food, clothes, cosmetics and the environment. To counter this, we should have an iodine-rich diet which will facilitate expulsion of toxins from the body through the lymphatic system. Dr Bhagwati says, "Since Iodine is a bile thinner and lymph mover, it allows body to drain toxins out of the body. Have foods like yoghurt, cheese, cow s milk, asparagus, strawberries, etc. which are very good sources and can add significant amount of iodine to the diet."
