Breast Health Awareness
October is Breast Cancer Awareness Month. Breast cancer statistics are at an alarming high. With one of every eight American women likely to develop breast cancer, most women want to do what they can to help decrease their risk of this disease. Recent statistics from the American Cancer Society estimate that approximately 207,090 new cases of invasive breast cancer will be diagnosed in women. About 39,840 women will die from breast cancer. According to recent cancer research, scientific evidence suggests that about 35% of cancer deaths that occur in the United States each year are due to nutritional and physical factors including excess weight. For the majority of Americans who do not use tobacco, diet and exercise are the most important modifiable determinants of cancer risk.
Modifiable determinants are those lifestyle factors that are within your control to change. This includes choosing the right foods, exercise, quitting smoking and reducing or eliminating your alcohol intake. Recent studies suggest that women who consumed alcohol everyday were at increased risk for breast cancer. Low-fat diets (specifically those low in animal fat) may decrease the risk of breast cancer as well as the recurrence of breast cancer. A study showed that women who consumed the most Brassica (cruciferous) vegetables (broccoli, cabbage, kale, cauliflower, Brussels sprouts) were 58% less likely to develop breast cancer. Post-menopausal weight gain has been associated with an increased risk of breast cancer, so if you are in this population of women, you will want to pay extra attention to these modifiable lifestyle factors.
Other preventive lifestyle choices that you can make include limiting your exposure to exogenous (outside) hormones by choosing organic foods, especially organic dairy (milk, cheese, eggs) and meat products (and limiting your overall meat intake). Flaxseed, soy foods (tofu and tempeh), cruciferous vegetables (indole-3-carbinol), and omega-3 fatty acids (fish) are interventions that may reduce the risk of breast cancer. Women who have high fiber diets also decrease their risk for breast cancer. Aim for 25 to 30 grams of fiber daily. Green tea may prevent the growth of some cancers, so drinking at least a few cups of green tea daily has been recommended.
Finally vigorous exercise appears to help decrease your risk of breast cancer. Part of this benefit may come from the fact that vigorous exercise helps cut your risk for obesity which in turn decreases your risk for breast cancer. This means that a woman should exercise at least an hour for five days a week at a pace that is at least somewhat challenging.
Making these somewhat simple changes or additions to your lifestyle can help you feel more in control of your prevention strategies. While we wish we could say that by doing all of the above you will eliminate your risk for breast cancer entirely, science just hasn’t come that far. Until it does, do what you can and live each day to its fullest. Enjoy the healthy benefits and take care of yourself.
October 14, 2010
by Optimum WellnessComments
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