乳腺癌夺去“樱桃小丸子”的生命丨如何预防与逆转乳腺癌?

虽说存活率很高

但不得不防啊

陪伴了许多人成长,几十年来红遍亚洲的日本漫画《樱桃小丸子》,承载着无数人童年美好的回忆!

然而,这个带给我们不朽之作的作者樱桃子于当地时间2018年8月15日因患乳腺癌去世。

40-55岁,被认为是我国乳腺癌发病的 一个高峰期,林黛玉的扮演者陈晓旭、李媛媛、姚贝娜.....都因乳腺癌去世!

乳腺癌是导致女性癌症死亡的主要原因之一。根据 Globalcan数据,2012年全球女性乳腺癌新发病例约167.1万,位居女性恶性肿瘤发病首位。

据估计,估计有12%的女性(8个里有1个)将在其一生中患乳腺癌。美国每年平均有超过23.2万例乳腺癌病例。

2014年中国女性乳腺癌新发病例约27.89万例,占女性全部恶性肿瘤发病的16.51%,位居女性恶性肿瘤发病的首位。

2018年初,顶尖医学杂志《柳叶刀》发表的2000-2014年全球癌症生存率变化趋势监测研究报告,乳腺癌存活率是相对比较高的,并且逐步提高。

但不可忽略的问题是,全球女性乳腺癌发病率在均呈持续上升趋势。在中国,农村地区上升幅度更为显著。随着生活水平提高,居民身生活行为、饮食习惯、环境问题都在影响肿瘤的发生。

通过自身能做出改变的行为,去预防和逆转癌症的发生,是我们唯一能做的,而且最简便易行,并且行之有效的措施。比如从改变饮食习惯、生活方式开始,从提高健康认知理念开始!

今天,是女性福利day,为大家介绍10个预防和逆转乳腺癌的生活方式。(欢迎收藏转发)

关于男性前列腺癌的预防,大家可以点击这里进行回顾!

1

选择G-BOMBS饮食方式

选择高营养密度的饮食-G-BOMBS(如果不了解G-BOMS,请点击这里),它们可以提供超强的免疫力,抵抗许多慢性疾病发生,包括乳腺癌。

绿色蔬菜蘑菇是最有力的抗乳腺癌食物。注意,不合理的素食结构对乳腺癌的预防没有好的作用。

而包括绿色蔬菜、豆类、蘑菇、浆果、坚果和种子在内的G-BOMBS饮食方式,富含微量元素,含有丰富多样的植物化合物,提供最有效地癌症防御效果,乳腺癌的预防不仅仅是避免肉类和脂肪。【1-5】。

蔬菜水果一直与降低乳腺癌的风险和提高乳腺癌患者的存活率相关。【3,4】【6-8】

十字花科类蔬菜含有强大的抗癌化合物,阻止乳腺癌细胞的生长,促进雌激素的代谢【2,9,10】。

蘑菇能阻止肿瘤生长并具有抗雌激素活性,每天一次的蘑菇摄入量,已经被证明能降低乳腺癌的风险达60-70%。【1,5,11】

蔬菜中的有机硫化合物还可以通过解毒致癌物、阻止癌细胞生长和防止肿瘤获得血液供应来预防癌症的发展。【12】

2

每天食用亚麻籽或者奇亚籽

亚麻奇亚籽木脂素最丰富的来源,它具有抗雌激素作用的植物化学物质,能抑制乳腺肿瘤细胞的生长。【13,14】

事实上,在一项对计划切除乳房肿瘤的妇女的对照研究中,一半人每天吃一块含有亚麻籽的松饼,另一半人则是选择普通松饼,持续32-39天直到手术。

在分析他们的肿瘤组织后发现,即使在这个短短的时间,食用亚麻籽组肿瘤细胞凋亡明显(肿瘤细胞死亡)、肿瘤细胞增殖也显著减少。【14】

3

避免动物蛋白

摄入越多的动物蛋白质,尤其是乳制品,会增加类胰岛素生长因子(IGF-1)的水平。并且在许多研究中,IGF-1水平的升高与乳腺癌风险的增加相关联。【15】

吃鱼比较多的女性的也与较高的乳腺发生率有关。【16】

农业和工业致癌物,如二恶英(非常强的致癌因子),它们积累在脂肪组织中,进而诱发癌症的产生。人类接触这些危险化学品的主要方式是来自肉类、家禽、鱼类和乳品。【17】

4

避免油炸食品和熟肉制品

蒸、烧、烤、煮应该是日常烹饪中主要技法。但高温煎炒的烹饪方法产生潜在的致癌化合物——丙烯酰胺(在淀粉类食物,如薯条中形成)和杂环胺(在肉类中形成)。【18-20】

例如,鸡肉在高温烹制下,产生一种叫做PhIP杂环胺的乳腺致癌物!【21-23】

当然,为了避免以上致癌因子,你也可以选择吃生肉!

5

避免高升糖碳水化合物

高升糖饮食可以增大乳腺癌的风险及乳腺癌幸存者的复发风险。【24,25】

胰岛素是一种促进生长的激素,长期接触高糖精炼的碳水化合物会导致慢性高胰岛素血症,这会加速癌细胞的生长。高升糖饮食包括白面、白米、白糖、蜂蜜、枫糖浆和其他促进胰岛素的加工食品。

6

避免叶酸补充剂

合成叶酸(Folic acid)是天然叶酸(folate,一种B族维生素)的合成形式。合成叶酸补充剂可以增加乳腺癌和前列腺癌的风险,而天然叶酸却可以降低癌症产生的风险。【31】

记住,要从绿色蔬菜和豆类中摄取天然叶酸,而不是食用补充剂。也不要使用叶酸强化的营养酵母。

7

适当补充维生素D3

维生素D通过对抗癌细胞的炎症和增殖,有助于预防癌症发生。此外,维生素D似乎具有更特别的乳腺癌预防特性,研究表明,维生素D在乳腺癌细胞中具有抗雌激素作用。【32】

3/4的乳腺癌患者维生素D缺乏,维持足够的血液维生素D水平与降低乳腺癌确诊或复发风险相关。 【33-36】

一些研究发出警告,维生素D水平不能太高。【37】保证血清维生素D(血清25羟维生素D)适量水平在30-45 ng/ml之间。

获得维生素D最安全的方法是充足的日光照晒和维生素D强化食物。

8

保持苗条的体型,积极参与体育锻炼

对73项不同研究分析得出结论,高水平的体育活动使乳腺癌风险降低25%【38,19】

同时,保持健康的体重也极其重要,因为17%的乳腺癌病例要归因于肥胖。

9

避免饮酒

关于酒精对于乳腺癌的影响研究,已经多达50余项。即使是轻度饮酒(每天1杯或更少的酒精饮料)也与乳腺癌的风险增加有关。

例如,来自著名的哈佛护士健康研究数据表明,每周饮用3-6杯酒精饮料的女性比不喝酒的女性患乳腺癌的风险增加了15%。【41,42】

在乳腺癌幸存者中,每周喝3-4杯酒精饮料使复发的风险增加了34%。【43】

10

健康生活,避免抗生素和药物

健康的植物性饮食有助于增强免疫系以预防感染。而服用抗生素,被发现与乳腺罹患风险增加相关,随着抗生素服用天数增加,其患癌风险也不断增加。【44】

选择植物性饮食,避免降血压和胆固醇的药物摄入,进而减少癌症风险。他汀类药物与老年妇女患乳腺癌的风险增加相关。【45】

同样,钙通道阻滞剂和利尿剂(用于降低血压)也与乳腺癌增加相关。【46,47】

乳腺癌预防建议总结:

【1】G-BOMBS:最健康的抗癌食物

【2】每天食用亚麻籽或者奇亚籽

【3】避免肉类、蛋类和乳制品的摄入

【4】避免油炸食品和熟肉制品

【5】避免高升糖碳水化合物

【6】避免叶酸补充剂

【7】适当补充维生素D3

【8】保持苗条的体型,积极参与体育锻炼

【9】避免饮酒

【10】健康生活,避免抗生素和药物

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