A fresh approach to fighting breast cancer
A new study published in the “International Journal of Cancer” found that women who eat a diet high in fruits and vegetables every day might have reduced risk of developing breast cancer. The study, published online in July, looked at diet questionnaires submitted annually by participants in the Nurses’ Health Study and Nurses’ Health Study II beginning in 1980.
Results showed that breast cancer risk among women who consumed more than 5.5 servings of fruit and vegetables every day was 11 percent lower than it was among women who consumed 2.5 servings or fewer.
Improving your overall health
This study isn’t alone in showing that consuming more fruits and vegetables reduces breast cancer risk. Susan G. Komen cites research showing that women who eat more vegetables could have a lower risk of estrogen receptornegative breast cancer, and the American Institute for Cancer Research states that high-fiber diets — vegetables are great sources of fiber — are particularly helpful in preventing a variety of cancers and, in particular, colorectal cancer.
While further research is needed to clarify the benefits of eating more fruits and vegetables, specifically how they relate to breast cancer risk, we should all be eating more. Fruits and vegetables benefit every system and organ in the body, from your brain to your bones.
Easy ways to eat more veggies
If you want to incorporate more plants into your diet but you’re getting bored of salads and roasted vegetables, how do you keep up healthy habits and still enjoy what you eat? Try these out-of-the-box strategies:
• Scoop more salsa. Sales of salsa have outpaced ketchup as far back as the 1990s, and for good reason. This veggie heavy dip tastes as good on chips as it does on grilled zucchini rounds, raw carrots or as a dressing atop chicken.
• Swap noodles for zoodles. Pick up a spiralizer next time you’re at the store and turn zucchini, carrots, sweet potatoes or pretty much any other long vegetable into a nutritious substitute for standard wheat spaghetti. Not into spiralizing? Spaghetti squash, a stringy winter squash, is another tasty stand-in.
• Rice your vegetables. You can use a food processor to “rice” cauliflower, broccoli, carrots, beets, butternut squash or other firm vegetables. They taste great in homemade sushi, fried rice, stuffed peppers and even faux-risotto.
• Use them as crusts. Whether you prefer to use cauliflower pizza crusts or shredded sweet potato or chopped spinach under your next quiche, vegetable-based crust recipes are both easy to find online and delicious.
• Make lasagna. Use eggplant or zucchini slices in place of noodles for your next lasagna. Adding spinach or sliced zucchini to the ricotta layer is another way to green up a lasagna, even when you stick to using wheat noodles.
Siloam Springs Regional Hospital offers mammogram screenings for women. A doctor’s order is not needed, just call the SSRH Radiology Department at 479-215-3420 to set up an appointment. Early detection affords the best opportunity for a cure.
About Siloam Springs Regional Hospital
Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. Siloam Springs Regional Hospital is located at 603 N. Progress Ave. in Siloam Springs. For more information, visit NorthwestHealth.com.