According to breastcancer.org:
- About 1 in 8 U.S. women
(just under 12%) will develop invasive breast cancer over the course of
her lifetime. - In 2011, an estimated 230,480 new
cases of invasive breast cancer were expected to be diagnosed in women in
the U.S.,
along with 57,650 new cases of non-invasive (in situ) breast cancer. - About 2,140 new cases of invasive
breast cancer were expected to be diagnosed in men in 2011. A man’s
lifetime risk of breast cancer is about 1 in 1,000.
About 85% of breast cancers
occur in women who have no family history of breast cancer. However, there are diet and lifestyle choices
a woman can make to help lower her risk, including:
Avoid alcohol. Research
suggests that as little as one alcoholic beverage per day can increase a
woman’s risk of developing breast cancer.
Maintain an optimal weight.
Exercise regularly.
Reduce, or better still,
eliminate red meat intake.
Don’t smoke.
Reduce or eliminate refined
sugar intake.
Maintain adequate levels of
Vitamin D via sun exposure (20 minutes per day of unprotected sun exposure,
without burning) and/or supplementation.
In addition, here is our 2012 list of Top 10 foods
we recommend women include in their diet:
Cruciferous
Vegetables: These include
broccoli, cauliflower, brussel sprouts, bok choy, mustard greens. They contain
sulforaphane and indole-3-carbinol (antioxidants) and helps to covert unhealthy
estrogens into healthy ones. No other group of foods currently has more
scientific support suggesting it can help prevent breast cancer. For example, a
study in China
found cruciferous vegetable consumption was linked to better survival in breast
cancer patients. Crucifers also help in the prevention of other cancers.
Cherries: Contain
perillyl alcohol, a powerful inhibitor of many kinds of cancer. Cherries are
rich in anthocyanins, which are potent natural anti-inflammatories and
antioxidants. One large study demonstrated that a high intake of cherries and
related fruits was linked to a lower risk of breast cancer.
Walnuts: Contain several ingredients shown to help
slow cancer progression, including phytosterols, antioxidants and omega-3 fatty
acids. In addition, walnuts have been shown to reduce the risk of
cardiovascular disease, by reducing “bad” cholesterol levels (LDL), while at
the same time increasing levels of “good” cholesterol (HDL). Walnuts reduced
breast tumors in mice fed a cancer-promoting diet.
Garlic:
Contains a group of compounds known as organosulfides, which have a multitude
of physiological effects such as reducing platelet aggregation, reducing blood
lipids, killing bacteria and fungus, and stimulating the immune system.
Organosulfides are most potent when the garlic is first crushed or diced and
allowed to sit 10 minutes before using. Several studies have shown garlic may
help confer some protection against several different cancers, including breast
cancer.
Salmon:
Science suggests that women with increased levels of omega-3s (which reduces
inflammation) in their tissues lower their risk of breast cancer. A study done
at the University of Southern California showed that women who were
postmenopausal and ate a small portion of fish daily were less likely to
develop breast cancer than women who averaged less than one ounce a day. In
addition, one recent randomized controlled trial showed omega-3s help prevent
neuropathy in breast cancer patients receiving chemotherapy. Conversely, a higher
intake of omega 6’s – known to increase inflammation – has been associated with
increased levels of inflammation and fatigue in breast cancer survivors.
Turmeric: Contains
curcuminoids and other aromatic oils that exhibit anti-inflammatory and
anti-cancer activity; as well as protecting against DNA damaging free
radicals. One recent randomized
controlled trial, published in the Journal
of Clinical Oncology, suggested that curcumin supplements can reduce skin
damage due to radiation therapy in breast cancer patients.
Soy, such as
miso, tofu, tempeh: Contain what are
known as phytoestrogens, or weak plant-like estrogens. These
phytochemicals are known as isoflavones; and eating soy foods, especially
starting in adolescence, can reduce a woman’s risk of developing breast cancer,
as one study of Canadian women suggested.
It’s also important to note that recent reviews did not find any
indication that soy foods (non-GMO!) are potentially
problematic for breast cancer patients.
Green
Tea: Contains catechins. Research suggests that catechins can
inhibit telomerase (an enzyme) in cancer cells, with the goal of disrupting
their immortality, and helping normalize cell replication. Green tea
consumption is linked to a lowered risk of breast and other cancers.
Flaxseeds: Contain significant amounts of cancer-fighting lignans,
which may protect due to their estrogen altering abilities, anti-angiogenic
properties, and the ability to reduce the chances of cancer cells spreading. In
addition, adding flaxseed to the diet increased levels of endostatin, a natural
anti-angiogenic molecule, in breast tissue.
Carrot
juice: One recent study
published Nutrition and Cancer showed that when breast cancer survivors drank a
glass of carrot juice every day for three weeks, they increased their plasma
levels of carotenoids and simultaneously lowered their levels of oxidative
stress.
For more information on The Block Center for Integrative Cancer Treatment, visit BlockMD.com.