October is Breast Cancer Awareness Month

October is Breast Cancer Awareness Month.  According to the American Cancer Society, in 2010, approximately 261,100 women will be diagnosed with breast cancer, and 39,840 will die from the disease.  Though these statistics are sobering, research suggests that there are diet and lifestyle choices that can reduce a woman’s risk of a breast cancer diagnosis, including:

• Avoiding alcohol.  Recent research suggests that as little as one alcoholic beverage per day can increase the risk of breast cancer.
• Maintaining an optimal weight.
• Exercising regularly.
• Reducing, or better still, eliminate, intake of red meat.
• Not smoking.
• Reducing or eliminating refined sugar intake.
• Maintaining adequate levels of Vitamin D via sun exposure (20 minutes per day of unprotected sun exposure, without burning) and/or supplementation.

In addition, we recommend women include the following foods in their diet:

Cruciferous Vegetables:  Broccoli, cauliflower, brussel sprouts, bok choy, mustard greens.  They contain sulforaphane and indole-3-carbinol (phytochemicals) that help combat malignancy and convert unhealthy estrogens into healthy ones.  No other group of foods has more scientific support for helping to prevent breast cancer.  These also help in the prevention of other cancers as well.

Cherries:  Contain perillyl alcohol, a powerful inhibitor of many kinds of cancer. Cherries are rich in anthocyanins, which are potent natural anti-inflammatories and antioxidants.

Tomatoes:  Contains lycopene, a powerful antioxidant and anti-inflammatory.

Garlic:  Contains a group of compounds known as organosulfides, which have a multitude of physiological effects such as reducing platelet aggregation, reducing blood lipids, killing bacteria and fungus, and stimulating the immune system.  Organosulfides are most potent when the garlic is first crushed or diced and allowed to sit 10 minutes before using.  A recent study found a lower incidence of breast cancer among women who ate garlic a minimum of once a week.

Salmon:  Science suggests that women with increased levels of omega-3s (which reduces inflammation) in their tissues lower their risk of breast cancer.  A study done at the University of Southern California showed that women who were postmenopausal and ate a small portion of fish daily were less likely to develop breast cancer than women who averaged less than one ounce a day.

Turmeric:  Contains curcuminoids and other aromatic oils that exhibit anti-inflammatory and anti-cancer activity; as well as protecting against DNA damaging free radicals.

Soy, such as miso, tofu, tempeh:  Contain what are known as phytoestrogens, or weak plant-like estrogens.  These phytochemicals are known as isoflavones; and eating soy foods, especially starting in adolescence, can reduce a woman’s risk of developing breast cancer.

Green Tea:  Contains catechins.  Research suggests that catechins can inhibit telomerase (an enzyme) in cancer cells, with the goal of disrupting their immortality, and helping normalize cell replication.

Flaxseeds:  Contain extraordinary amounts of cancer-fighting lignans, that may protect due to their estrogen altering abilities, growth slowing potential, anti-agiogenic properties and the ability to reduce the chances of cancer cells spreading.

Berries, such as blueberries, strawberries, and raspberries:  Strawberries, blackberries, and raspberries contain a common powerful cancer fighter called ellagic acid.  Blueberries, raspberries and blackberries contain an abundance of anthocyanidins, which are antioxidants that can help reduce the risk of a number of cancers.

Comments

[Julia]

Please help me with the soy debate. My oncologist has warned me that my soy based protein drinks were the only red flag that may have instigated my breast cancer. How could there be two views so conflicting.

I've always been lean and fit, eaten "healthy" whole grains, vegetables, fresh fruits, no red meat, very little sugar, no chemical sugar substitutes, seldom fast food. I'm the only one in my family of 6 girls with breast cancer and the only one that eats "healthy". I've given up my careful diet since my disease in hopes of being healthy like my sisters. P L E A S E, where could I have gone wrong? Was a healthy diet really good for me?

[Edwin]

happy to know...you are working for a good cause..

[The Block Center for Integrative Cancer Treatment]

We are frequently asked whether soy consumption causes breast cancer. Therefore, to respond to your comment and inform all of our readers, we have posted a detailed response on the Life Over Cancer website -- the content was too lengthy to post here in the comments section.

The response can be found at www.lifeovercancer.com/Resources/Soy_Products.htm. We hope you find it helpful.

The Block Center for Integrative Cancer Treatment

[Lavestra]

My protein drinks are not soy-based but they did have soy lecithin in them. I started them in April (2 a day), got diagnosed in September, wondering the same thing...

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