Breast Cancer PREVENTION...

Although I have discussed the benefits of proper and consistent cardiovascular and anaerobic exercise in conjunction with proper nutrition via eating whole foods to help prevent many cancers, I felt I should make the point once again as October is Breast Cancer Awareness Month. In fact, so many cases of breast cancer could be AVOIDED in the first place if more women were to make healthier lifestyle choices. Of course we must continue to support all efforts to find a cure, however it is so much better to NOT receive the diagnosis in the first place when the cause is not gene-related, but rather lifestyle-related.

Regular exercise, particularly vigorous exercise, appears to offer protection against breast cancer. Exercise can help reduce body fat, which in turn lowers levels of cancer-promoting hormones such as estrogen. The American Cancer Society recommends engaging in 45 - 60 minutes of physical activity at least 5 days a week.

Exercise can also help women who have been diagnosed with breast cancer and may help reduce the risk of breast cancer recurrence. Studies indicate that both cardiovascular and weight training exercises benefit the body and the mind, improve quality of life for breast cancer survivors and also reduce stress.

Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.

It is crucial to eat a well-balanced daily food plan and avoid focusing on one "cancer-fighting" food. The American Cancer Society’s dietary guidelines for cancer prevention recommend that people:

• Choose foods and amounts that promote a healthy weight.
• Eat 5 or more servings of a variety of fruits and vegetables every day.
• Choose whole grains instead of refined grain products.
• Limit or eliminate consumption of processed and red meat.
• Women should limit alcohol consumption to 1 drink per day or avoid alcohol completely especially women at higher risk for breast cancer.

For breast cancer survivors, the American Cancer Society recommends diets that include lots of fruits and vegetables, low amounts of saturated fat (from meat and high-fat dairy products), moderation in soy foods, and moderate or no alcohol consumption.

Here are results from recent studies evaluating diet and breast cancer, for preventing both the development of cancer and its recurrence:

Fats . Research is still mixed on the role that fats, and which specific types of fats, play in breast cancer risk and prevention. According to results from the Women’s Health Initiative study of dietary fat and breast cancer, there is no definite evidence that a low-fat diet will help prevent breast cancer. However, the study suggested that women who normally eat a very high-fat diet may benefit by reducing their fat intake.

Fruits and Vegetables . Fruits and vegetables are important sources of antioxidants, which may help protect against the tissue damage linked to increased cancer risk. Antioxidants include vitamin C, vitamin E, and carotenoids such as beta-carotene and lycopene. Richly colored fruits and vegetables -- not supplements -- are the best sources for these nutrients. These fiber-rich foods are an essential part of a healthy diet. 

Calcium and Vitamin D . Eating lots of foods rich in calcium and vitamin D (such as yogurt and milk) may modestly reduce the risk of breast cancer for premenopausal women. Low-fat or non-fat dairy products are a healthier choice than high-fat ones.

Soy . The American Cancer Society recommends that women with breast cancer eat only moderate amounts of soy foods and avoid taking dietary supplements that contain high amounts of isoflavones. Isoflavones are a type of phytoestrogen (estrogen-like plant chemical). There have been concerns that high intakes of soy may increase the risk of estrogen-responsive cancers such as breast cancer.

Pre-menopausal women at higher risk, usually because of family history, should take as many preventive measures as possible, starting at an early age. The following lifestyle choices may be beneficial:

• Exercising and eating healthily is the first essential rule.
• High-risk pre-menopausal women may choose alternatives to oral contraceptives and, if possible, consider having children earlier in life.
• High-risk postmenopausal women should consider not taking hormone replacement therapy.
• Any woman at high risk for breast cancer should consider avoiding alcohol or drink it very sparingly.

As always, women need regular breast cancer screening, including mammograms, check-ups with their physician and regular monthly self-exams in the hopes of early detection. In addition, whenever and wherever possible, it is best to NOT receive a breast cancer diagnosis in the first place and at the same time prevent cardiovascular disease now the number one killer of women. We CAN do this and we WILL do this, TOGETHER!