Breast Cancer Awareness and Prevention

Photo by webandthecity at Flickr.com

October 2011 marks the 25^th anniversary of Breast Cancer Awareness Month. Most women are hyper-vigilant when it comes to their health and doing what they can to be proactive, leading a healthy lifestyle. And yet, with research constantly changing, it is often difficult to know what choices are truly the best when it comes to helping protect our bodies and prevent certain diseases. For women with a family history or personal history of breast cancer, choosing the right healthy foods can be challenging. On top of that, screening recommendations have recently been updated, whereas the United States Preventive Services Task Force recommends against routine screening mammography in women aged 40 to 49 years. The American College of Obstetricians and Gynecologists (ACOG) continues to recommend screening every 1 to 2 years for this same age group, so indeed it can be confusing. Be sure to speak with your health care provider to determine what screening tools are best for you given your current and family health history.

October isn’t the only month when we should eat well and maintain a wellness lifestyle. Eating for breast health is not much different than eating for heart health and generally eating well. Just say no to packaged foods, artificial sweeteners (including those found in diet cola and other “lite” drinks), artificial colors, fried foods, and tobacco. It means choosing organic foods in their natural states whenever possible and within your budget. It means eating a plant-based diet and limiting the amount of animal protein you consume. Nutrition is the most important aspect of prevention and in maintaining a healthy lifestyle.

By incorporating nutritional superfoods and dietary fiber you cut your risk for certain cancers, including breast cancer. A meta-analysis of studies that looked at the relationship between breast cancer and fiber intake, published in the American Journal of Clinical Nutrition (September 2011), determined that for every 10 grams of daily fiber intake, breast cancer risk is decreased by 7%.

Beans and legumes including black beans, lima beans, kidney beans and lentils are all packed with fiber and antioxidants. Again, these fiber-rich foods are not just good for breast health, but also help with weight management and reducing risk for heart disease and stroke

Eat a daily dose of crucifer vegetables: broccoli, kale, bok choy, collard greens, cabbage and Brussels sprouts. They all contain indoles, natural detoxifiers that can help the body eliminate excess estradiol (a type of estrogen often implicated in breast cancer development) and other toxins. Cruciferous veggies are also high in fiber, vitamin C and calcium and are just a great addition to the daily diet. Set a goal for at least 1 cup daily or more.

Oranges, apples, broccoli, and green lettuces contain calcium D-glucarate, which may help the body block certain cancer causing agents. With apples and oranges, always choose the whole fruit, rather than the juice, for the fiber (rather than the sugar that naturally occur in juices).

Berries (strawberries, raspberries, cranberries, blueberries) are loaded with fiber and antioxidants that may help reduce the risk of certain cancers and also support brain health, and the immune system.

Research performed at Duke University showed that cancer cells use a combination of sugar and protein to grow. These cancer cells appear to use sugar at a high rate, in order to ignore cellular instructions to die off. In The China Study, a work written by Dr. T Colin Campbell and Thomas M Campbell II, individuals who consumed more animal protein were at greater risk for chronic diseases including cancer. Those who consumed a more plant-based diet experienced overall greater health and longevity. This combined research may lead one to consider that a mostly vegetarian diet, low in sugar, would be the best choice when it comes cancer prevention.

Herbs are often considered controversial when it comes to breast cancer prevention, but a few studies suggest that common kitchen herbs including ginger and garlic may help reduce your risk for certain cancers including breast cancer. Ginger has also been used for centuries for nausea and studies support its use for nausea due to chemotherapy.

Other herbs may be better avoided unless you are working with a qualified health practitioner who is well studied in the realm of herbal medicine and drug-herb interactions. These herbs might include (although there’s no direct evidence that the use of these herbs will increase the risk of breast cancer): black cohosh, dong quai, licorice, red closer, soy, wild yam, blue cohosh, chaste tree berry.

Moderate exercise, maintaining a healthy weight and attitude, along with bringing these key foods and principles into your daily diet plan may help you to prevent breast cancer and thrive in your life. Don’t wait until next October to make healthy changes. Do it today and continue to do it everyday for the rest of your life.

October 19, 2011

by Optimum Wellness

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