Risk of breast cancer increases after menopause, but there are many safe and effective ways to reduce this risk.
Eat more fiber, less animal fat and more organically-raised foods to reduce breast cancer risk
Animal studies have shown that a high intake of saturated (read animal products from meats to dairy foods) fats may increase the risk of breast cancer. Based on this, a research team from the University of Malmo in Sweden devised a study using information gathered on more than 11,000 postmenopausal women. They found women who had the highest intake of dietary fiber were 40 percent less likely to develop breast cancer compared with those with the lowest fiber intake. But for women who combined a high fiber diet with a low intake of dietary fats, the risk dropped even more.
What does this mean? It means cut out fatty meats, cheeses, whole milk, chicken and turkey skin and fried foods for starters.
Everyone needs some fat to keep the skin, hair and nervous system from drying out, but the best source is olive oil. (It is a general lubricant that can help with joints and digestion, too, and one study provided evidence that a high consumption of olive oil was significantly related to a lower risk of breast cancer, while eating saturated fats is highly correlated with dying from the condition.)
Eat water-soluble fiber from fresh fruits, vegetables, dried beans, whole oats and barley, nuts and seeds to reduce breast cancer risk.
Most people don't eat enough water-soluble fiber to produce the positive results shown in the Swedish study. Good quality, water-soluble fiber is easy to come by when you eat unprocessed, whole fruits and vegetables, nuts, seeds and legumes. Here are some examples of foods to eat daily to reduce breast cancer risk.
* Fruits, including oranges, peaches, apples, and grapes
* Vegetables, including carrots, squash (both high in carotenes), raw spinach (lutein-rich) and anything with tomatoes in it (lycopene-rich) are especially protective against breast cancer
Women with the highest levels of these nutrients had an incredible 400% less risk of breast cancer than those low in these antioxidants and those who ate foods high in vitamin E reduced breast cancer risk by 50% to 90%. Vitamin-E rich foods include asparagus, cabbage, broccoli and cauliflower (eat especially the outer leaves contain DIM that improves breast cancer suppression genes).
* Nuts and seeds (in particular, psyllium seeds; a health food store item.)
* Legumes, including peanuts, lentils, peas, and kidney, black, and pinto beans
* Whole grain oats and barley, eggs, and sweet potatoes (contain vitamin E to lower risk)
* Flax seeds or flax seed oil. Find them at your health food store. Either toast the seeds and put them in cereal or on top of soups or salads or use the oil. (A number of studies have shown that a water-soluble fiber called lignan, found in flax seeds, may have a protective effect against breast cancer and also protects your heart!)
Breast cancer risk may be increased by a high intake of saturated fats, omega-6 fatty acids and trans fatty acids (fried foods, meat, milk products), while good amounts of omega-3 fatty acids (found in oily fish) have been shown to decrease risk.
Here are some specific ways to lower your breast cancer risk before, during and after menopause
* Eat more fish, which is the No. 1 source of cancer-inhibiting omega-3 fatty acids. Be sure to avoid fish with high mercury content, specifically tuna, tilefish, swordfish, shark, king mackerel, red snapper, moonfish and orange roughy.
* If you must eat meat and fowl, buy organically raised, 'grass-fed' beef and pork and free-range chicken and turkey. See your health food store about ordering you some. Organic and free-range meat contains less omega-6 (the "bad" fatty acids) and much more omega-3 fatty acid content (the "good" fatty acids) as well as less residue from pesticides, insecticides and herbicides (all of which have been linked to increased breast cancer risk).
* Whenever possible, eat organic food to reduce breast cancer risk. If you live in or near a rural area, check with farmers to see whether they raise animals organically. Also, ask your grocery store manager to order it. If you look around your grocery store, you'll no doubt see organically grown produce mixed in with the pesticide/herbicide full kind. How do you think that got there? Folks just like you asked for it and if there's a market for it, your manager will get in, rest assured. If you can't find or afford organic, you can still decrease your breast cancer risk by at least cutting back as much as possible on 'regular' sources of saturated fat and animal protein -mostly the sort you find in supermarkets, such as grain-fed beef, chickens raised in cages, etc.
* Get rid of the margarine! Margarine is made from hydrogenated oil, which is rich in trans fatty acids and omega-6 fatty acids. Use olive oil. It can even be drizzled on toast!
* Avoid cow's milk. Studies have shown an association between milk intake and an increased risk of breast cancer. Try soy milk.
* Avoid alcohol in any form. Even a modest amount is correlated with increased risk of breast cancer.
Exercise
One study showed that women who exercised regularly may reduce their risk of one of the most common types of breast cancer (breast carcinoma in situ, which is confined to the milk glands and is a very common type) by as much as 35 percent, even if they only exercise lightly. This could be gardening, a daily walk or going dancing with that special someone.
Drink green tea made with filtered water.
One study demonstrated how extracts of green tea inhibited breast cancer cells from manufacturing the new blood vessels necessary to promote cancer cell growth. Another study shows a relationship between chlorination in drinking water and cancer; install a water filter, reverse osmosis is best, or drink distilled water.
Give your breasts a chance to filter out toxins.
One epidemiological study showed that women who wear a bra, especially a push-up design, for more than twelve hours a day, are at a greater risk for breast cancer. The researchers theorize this may be because restrictive bras prevent the lymph system from filtering out toxins. Never wear a bra for more than twelve hours a day and never wear a bra that feels tight when you put it on or that leaves red marks or indentations near the bra line. Purchase a larger bra that does not constrict your tissues.
Obtain sunshine daily or take a supplement that provides vitamin D. This vitamin's metabolites may reduce breast cancer risk.
If you've been sexually abused, obtain psychotherapy from a mental health nurse practitioner or psychologist. One study found that past sexual assault was associated with an increased risk of breast cancer.
Avoid exposure to magnetic fields (power lines, radio, TV or cellular phone towers), and do not sit or work close to microwave ovens, electric blankets, or TVs. A study of 1.1 million women showed that those exposed to a potential magnetic field had an increased risk of breast cancer.
Avoid taking oral contraceptives and estrogen both are correlated with breast cancer.
Follow these simple lifestyle guidelines, and you may dramatically lower your chances of receiving that dreaded diagnosis of breast cancer.
Lose weight to reduce breast cancer risk
Research evidence has provided answers for what is best to eat, and it can help you lose weight (being overweight is correlated with breast cancer) as well as reduce your risk of breast cancer. If this is a tall order for you, by following the suggestions above, you will begin to lose weight. Start small and keep going. Don't expect any quick weight loss, which isn't healthy anyway and only promotes difficulty losing additional weight. Be happy looking better and feeling better as you firm up, get more energy and feel better. Encourage yourself and know that you can do it!
References
"Cancer." In C.C.Clark's American Holistic Nurses' Association Gide to Common Chronic COnditions: Self-Care Options to Complement Your Doctor's Advice, New York, John Wiley, 2003. Ask at your library or ask librarian to order it or click on title to order yourself from Amazon.com
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"Fibre Intake Confirmed Key in Breast Cancer Prevention" NutraIngredients.com, 1/22/04, nutraingredients.
"Breast Cancer Prevention Straight From the Grocery Store: Stop the Most Feared Disease Among Women From Happening to You" Jonathan V. Wright, M.D., Nutrition & Healing Newsletter, 12/1/02, wrightnewsletter.com
"Mortality among women with ductal carcinoma in situ of the breast in the population-based surveillance, epidemiology, and end results program". Archives of Internal Medicine Vol. 160, No. 7, 2000.
"Influence of food groups and food diversity on breast cancer risk in Italy." International Journal of Cancer Vol 63, No. 6, 1995.
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"Dietary fats, fatty acids and breast cancer." Breast Cancer Vol. 4, No. 1, 1997.
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