5 Ways to Help Minimize Your Risk of
Breast Cancer
By Greg Jones, AP, Dipl. CH
Breast cancer is the most common
cancer found among women in industrialized nations. The key to
successful treatment is early detection. This is a fact that is
already well known and well publicized. However, it should be
emphasized again that it is extremely important for women to talk
to their doctors about how to perform a proper self-exam and to
receive regular breast cancer screenings. With that said, early
detection is not the same thing as prevention. By the time cancer
can be detected, the processes leading to the formation of cancer
have already been going on for years or even decades. There is a
mountain of evidence in the scientific literature that diet and
lifestyle play an important role in prevention of breast cancer
and other chronic diseases. Here is a condensed list of what I
believe the research shows to be the top five ways to help
minimize your risk of breast cancer.
1. Eat plenty of fresh vegetables and fruits, preferably organic
and in season.
Fruits and Vegetables are high in fiber, antioxidants, and
phytochemicals that help prevent cancer. Cruciferous vegetables,
in particular, have shown powerful effects in minimizing risk of
breast cancer by influencing the metabolism of estrogen in the
body. Cruciferous vegetables include broccoli, cabbage, brussels
sprouts, cauliflower, watercress, mustard greens, kale, kohlrabi,
radish, and collards. Also eat foods high in carotenoids, such as
carrots, yams, squash, pumpkin, tomatoes, melons, and other deep
orange or red colored vegetables, as well as dark leafy greens.
2. Eat whole grains and avoid refined grain products and refined
sugar.
Whole grains are high in fiber, which helps speed the passage of
waste in the intestines, and remove potential carcinogens as well
as excess estrogens before they can be reabsorbed into the
bloodstream. They are also a good source of lignans, which block
estrogen receptor sites, stimulate production of SHGB (which binds
up free estrogen), and reduce risk of breast cancer. Refined
products such as white flour and sugar are stripped of most of
their beneficial nutrients and create an internal environment
conducive to cancer.
3. Limit animal products in your diet and avoid trans-fatty acids.
Numerous large-scale studies have shown that people with the most
animal products in their diet have a much higher risk of cancer
than those with the fewest. Especially avoid meats grilled or
broiled at high temperatures. This leads to formation of potent
carcinogens called heterocyclic amines, which are particularly
damaging to breast tissue. Trans-fatty acids, often listed as
hydrogenated or partially hydrogenated oil on food labels, are
found in most processed and fried foods and have been found to
increase risk of cancer. Fish is an animal product that has
beneficial fats and can be included as part of a healthy diet.
Salmon, herring, mackerel, sardines, and tuna have the healthiest
fats among the fish. Healthy fats are also found in olive oil,
flaxseed oil, whole grains, nuts, seeds, and many green
vegetables.
4. Eat soybean products and other legumes.
Consumption of soy products including tempeh, tofu, miso, and
soymilk has been shown to decrease breast cancer risk. Soy has
been shown most beneficial earlier in life. Studies have shown
much less benefit in post-menopausal women. Also, researchers are
still not sure if large amounts of soy are safe for women who have
had breast cancer. So it is best to eat in moderation. Legumes, in
general, are high in fiber and contain saponins, phytic acid, and
protease inhibitors, which have been shown to have anti-cancer
effects.
5. Be physically active and enjoy life.
Recent studies show that women who get regular exercise not only
have a decreased risk of getting breast cancer, but also have
higher survival rates after diagnosis. Walking, tai chi, and yoga
are all good choices. Just make sure you remember to have fun and
enjoy yourself. True health and happiness are inseparable.
Greg Jones is an acupuncture physician and herbalist at
Acupuncture and Herbal Therapies in St. Petersburg. He lectures
extensively about simple dietary, lifestyle, and herbal treatments
for chronic diseases, particularly cancer. For free information
packet on cancer and foods call Greg at 727-551-0857
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