No matter what you call them, your breasts deserve some special attention and protection. Breast cancer will affect 1 in 8 women and we know it is driven by diet and lifestyle. Given that diet might be responsible for 30-40% of all cancers, it makes sense to take a good look at whether your diet is working for you or against you.
Luckily, many of the dietary shifts that reduce the risk of breast cancer, also help protect against other cancers and chronic diseases like diabetes, heart disease and dementia, so let’s dig in.
Here are my top 10 tips for reducing your risk of breast cancer:
1) Get your Cruciferous VEGGIES
A new study has demonstrated the beneficial effects of a compound derived from broccoli (DIM) in reducing breast density in women who carry the breast cancer gene (BRCA) mutation.
We’ve known for years that the sulfur compounds present in cruciferous vegetables can positively influence estrogen metabolism. This new study looked at a compound called DIM, or 3,3-diindoleylmethane, and its ability to reduce “fibroglandular tissue” in the breasts, thus reducing their density.
https://academic.oup.com/carcin/advance-article/doi/10.1093/carcin/bgaa050/5847633
This study is significant because dense breasts are considered an independent and potentially modifiable risk factor for the development of breast cancer, in women both with and without the BRCA gene.
The cruciferous family of vegetables (broccoli, cauliflower, kale, Brussels sprouts, arugula, bok choy, watercress and more) contains high levels of a set of phytonutrients that are known to help prevent cancer. The cruciferous veggies are rich in sulforaphane and indole-3 carbinol (I-3 C), which are metabolized to produce DIM. DIM has been demonstrated to improve detoxification of estrogen and appears to reduce the risk of several types of cancer (breast, prostate, colon and lung).
Even the American Cancer Society has urged us to include cruciferous vegetables in our diet to reduce our risk of cancer. These veggies are especially important if you have a tendency towards estrogen dominance, characterized by tender, swollen, lumpy (fibrocystic) breasts, PMS, irregular menses and many perimenopausal problems.
2) Eat Organic
Organic produce is grown (naturally) in a manner that produces higher levels of phytonutrients, those compounds made by the plant to protect itself from a harsh environment and pests. Those phytonutrients interact with our genes to provide key “information” that instructs cells to divide normally, reduce inflammation, detoxify and optimize gene expression. Obviously organic produce is not sprayed with “endocrine disrupting” pesticides and herbicides, is not genetically modified and is grown on clean soil. All good for our girls! Strive to eat organic as much as possible. Here’s the link to the Environmental Working Group’s Clean 15 and Dirty Dozen:
https://www.ewg.org/release/just-released-ewg-s-2019-shopper-s-guide-pesticides-produce
3) Grind Some Flax Seeds
Flax seeds are rich in lignans, another phytonutrient that helps the body detoxify and eliminate excess estrogen. One study found that women whose diets contained the most lignans had a 34% reduced risk of breast caner. Plus, flax seeds contain fiber and essential omega 3 fats (but not as much as fish or krill oil). Grind one-half cup each week and add 1-2 T./day to salads, dressings, cooked oats, gluten-free muffins and other foods. Store the ground flax in your fridge to prevent the essential oils from going rancid. Other foods with higher lignan content are onions, grapefruit, strawberries, carrots, winter squashes and whole grains.
4) Feast on Fiber
5 cups of fruit and veggies each day, along with a serving of nuts, gluten-free grains and beans enhance the chance that you’ll get the fiber you need (goal of 30 grams per day). According to a 2016 Harvard study “High intake of fiber during adolescence was also associated with 16% lower risk of overall breast cancer and 24% lower risk of breast cancer before menopause. Among all the women, there was a strong inverse association between fiber intake and breast cancer incidence.” https://www.hsph.harvard.edu/news/press-releases/higher-dietary-fiber-intake-in-young-women-may-reduce-breast-cancer-risk/
5) Soy is Safe (again)
After extensive study, the North American Menopause Society has vindicated soy as a cause of breast cancer. In fact, “epidemiological data has shown that consumption of soy-based foods, which contain phytoestrogens in the form of isoflavones, is inversely associated with developing breast cancer.” Soy products also help fight bone loss. This does not mean we should have soy breakfast, lunch and dinner. Moderation is the key to success. Be sure to buy organic soy, so it’s not genetically modified like most soy is today.
https://www.mdpi.com/2072-6643/8/12/754/htm
6) Enjoy EVOO
According to a large study of 4,300 European post-menopausal women on a Mediterranean diet, the women whose diet was supplemented with ¼ cup of olive oil each day had 62 percent fewer breast cancer diagnoses than the women who ate a low fat diet. But be sure you’re using high quality extra virgin olive oil, the type with the highest polyphenol content, which gives that slight bite to the tongue.
JAMA Intern Med. 2015;175(11):1752-1760. doi:10.1001/jamainternmed.2015.4838
7) Slash Your Sugar Intake
It turns out that one of the primary drivers of chronic inflammation is our excessive intake of simple carbs like sugar, refined and processed grains, sodas and artificial sweeteners. Inflammation is known to cause DNA damage and lead to cancerous cell changes. Cancer cells use 200 times more sugar than normal cells. Sugar drives up insulin, a growth factor that is likely to drive cancer. Play it safe and get off of the blood sugar rollercoaster now.
8) Don’t Overdo the Booze
Unfortunately, alcohol has been classified as a breast carcinogen by the International Agency for Cancer Research. That means that ideally we should not drink alcohol at all. But drinking socially has become pervasive in our culture, so moderation seems to be the key to success, as we build other ways to relax and bond. Limit alcohol to one drink per day, which doesn’t overwhelm the liver and allows the body to detoxify it. Excessive alcohol, especially binge-drinking in youth, appears to raise the incidence of breast cancer. Use common sense and don’t overdo it, ladies!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299758/
9) Don’t Expose Yourself to Endocrine Disrupting Chemicals (EDCs)
Endocrine disrupting chemicals, or EDCs, are substances in the environment (air, soil, or water supply), food and beverages, home and personal care products that mimic estrogen and can alter the normal functioning of our body’s endocrine system. These effects are most profound during puberty and pregnancy as the breast tissue develops. Clear your home cleaning and personal care products of EDCs. Visit www.ewg.org for more information.
10) Time to MOVE
OK, so let’s get up out of that chair and do a happy dance around the room! According to the American Cancer Society “Evidence is growing that sitting time, no matter how much exercise you get when you aren’t sitting, increases the likelihood of developing breast cancer and some other types of cancer, as well as obesity, type 2 diabetes, and heart disease.” The good news is that it really doesn’t take much: experts agree that 150 minutes of moderate intensity exercise per week does the trick: that’s only about 20 minutes a day of brisk walking, dancing, cycling, hiking and so on. So grab a friend a move your body!
Remember to take good care of yourself this month: if you don’t, who will?
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A santé (to your health)!
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