The most common cancer in American women is breast cancer (other than skin cancers.) One in eight women in the United States will develop breast cancer at some point in her life. However, there are steps you can take to reduce your risk of developing breast cancer. Your diet is the perfect place to start. Research shows that a diet high in fiber can reduce estrogen levels and protect against breast cancer. Anti-estrogen foods can not only reduce the risk of breast cancer occurring in the first place, but it can also decrease its recurrence and optimize your health in other ways.
How Anti-Estrogen Foods and Breast Cancer are Related
You might have heard that high levels of estrogen can be connected to breast cancer risk. But how? Estrogen feeds and fuels 80 percent of all breast cancers. That’s because estrogen binds to an estrogen receptor on the cell’s surface. Just like hormone therapy reduces estrogen levels in your body, there are certain foods that also have the ability to decrease estrogen levels, reduce the production of estrogen, or block estrogen’s binding to receptors.
After all, our diet and what we put into our body can affect the rest of our health, including your risk of breast cancer. In order to reduce your breast cancer risk, try incorporating several anti-estrogen foods into your diet each and every day to help work against the formation, growth, and spread of cancerous cells.
What Are Some of the Best Anti-Estrogen Foods?
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These are some of the best anti-estrogen foods you can incorporate into your diet to fight against the risk of breast cancer:
Mushrooms have been used in traditional Chinese medicine for thousands of years. The phytochemicals in mushrooms have been shown to reduce the risk of breast cancer, boost your immune system, slow the growth of tumors, and possibly even kill cancer cells. Wow!
Your mom was right when she told you to eat your veggies! In addition to the rest of their health benefits, cruciferous vegetables have excellent anti-cancer and estrogen-blocking properties. Try adding both cooked and raw veggies to your plate to get all their phytochemicals.
Delicious fruits like oranges, lemons, grapefruits, limes, and tangerines all have various phytochemicals that protect you and fight cancer. Hydroxyflavanone, one of the phytochemicals found in citrus fruits, regulates estrogen receptors and helps prevent the spread of breast cancer.
You might already know that flaxseeds are a great source of fiber, protein, and omega-3 fatty acids, but you might not know about another fabulous compound they contain called lignins. Lignins are a weak form of phytoestrogens, which block estrogen receptors and decrease breast cancer growth. Women who survive breast cancer longer have been shown to have higher levels of lignins in their blood. Sprinkle some flaxseeds on your salad or sprinkle them in your yogurt.
There is a common misconception out there that soy raises estrogen, but in fact, the opposite is true. Soy contains a high concentration of isoflavones, which is a type of plant estrogen. It’s similar to human estrogen, but it has weaker effects. Soy isoflavones actually bind to estrogen receptors in your body and cause weak or anti-estrogenic activity. So, go ahead and add some soy milk to your coffee or smoothie!
Finally, our favorite f-word: fiber! Fiber is found in all plant foods, and also in Bonny. A high-fiber diet is linked to reduced breast cancer risk, according to research from Harvard University. Fiber benefits everyone, whether you are trying to avoid cancer or fighting the fight right now. Every 10 grams of fiber you eat every day reduces your risk of breast cancer by 4%. The daily fiber intake recommendation for most women is about 25 grams per day. Bonny is a great way to boost the amount of fiber you get in your diet.
What About an Estrogen Blocker?
Estrogen blockers are certainly another option to lower estrogen levels, but we prefer a more natural method, like eating anti-estrogen foods and adding a fiber supplement to your diet! Talk to your doctor to find out what is best for you.
How to Lower Estrogen Levels in Females
There are several ways beyond just your diet that you can lower your estrogen levels. Here are some tips to promote healthy levels of estrogen for women:
Increase Fiber in Your Diet
We know how hard it is to reach your daily fiber goals via diet alone. Pro tip:incorporate Bonny into your daily routine!
Limit Animal Products
Red meat and processed meats might increase estrogen in your body, so limit the amount of steaks and hamburgers you eat.
Try the Mediterranean Diet
The Mediterranean diet, which consists of plenty of vegetables, whole grains, fruits and legumes, can help promote estrogen regulation.
Reduce Body Fat
One great way to reduce circulating estrogen in your body is to lose excess body fat. This also helps protect against other health conditions, like breast cancer.
Avoid Refined Carbs and Processed Foods
Our American diets are way too high in refined carbs and processed foods, both of which are associated with high levels of estrogen.
We already know that exercise has a multitude of benefits, but what you may not know is that it might help reduce circulating oxygen levels, promote healthy estrogen regulation, and protect you against breast cancer. (Psst: upping your fiber intake can also help you attain your fitness goals!)
Reduce Alcohol Consumption
I know, but wine is a glass of grapes right? Consider adding a mocktail rather than a cocktail at your next happy hour. Some studies show that consuming alcohol can negatively affect hormones and increase estrogen levels in some women.
Add Bonny to Your Daily Routine to Help Your Overall Health
We are really big fans of fiber, and you will be too once you try Bonny. Bonny is the best fiber supplement you need to lower estrogen levels in your body and reduce your risk of breast cancer. Wishing you pleasant poops!