Breast cancer is the most common cancer among women today. More than 1 million women world-wide are diagnosed with this cancer each year, mostly in the 50 and older age group. While many factors beyond our control contribute to risk, like age and family history, we do know of a few ways we can lower the risk of breast cancer.
Breast cancer is a topic particularly close to my heart, as my mother had to battle it when I was only 8 years old. Watching my mom go through what she had to during this time was rough, but going to the post-op doctor visits with her was quite a life lesson, that really helped me understand the link between cancer and foods we consume.
The primary causes of breast cancer are nutritional deficiencies, exposure to environmental toxicity, inflammation, estrogen dominance and the breakdown in genetic integrity and impaired immune response, primarily among those over 50. However, the toxic insults are now hitting younger generations.
Nutrition & Breast Cancer
Nutrition offers one of the greatest hopes in the fight against breast cancer, so following a proactive role is something all women should do. Research has confirmed time and time again that certain foods and nutrients can be looked at as sources of preventative medicine, and one of the most powerful tools to preventing breast cancer is what you put in your body.
Certain foods can make your body the absolute healthiest it can be, by boosting your immune system, and helping keep your risk for breast cancer as low as possible. Some items also help control treatment side effects or help your body get well after treatment, while other food choices benefit cancer treatment, helping it to work more effectively or help keep you healthy.
That said, other foods can be dangerous and may interfere with treatment and recovery, so I will also cover all those items below. Having a game plan that’s realistic and within reach is so important to deliver protection in a smart way, all while making sure that it fits into your busy lifestyle.
Healthy Weight Reduces Risk of Breast Cancer & Recurrence
Worldwide obesity has more than doubled since 1980. Obesity was once considered a problem only in high income countries, but now being overweight and obese is dramatically on the rise all over the world. As of 2008, the World Health Organization estimated that 1.4 billion adults were overweight, including 300 million obese individuals.
Maintaining a healthy weight is your first line of defense, as this can help reduce the risk of breast cancer, and the risk of it coming back if you have battled it already. Studies have shown that women who gained weight after their breast cancer diagnosis had an increased risk of recurrence.
Reports from both the International Agency for Research on Cancer and the World Cancer Research Fund conclude that there is convincing evidence that being obese or overweight causes breast cancer after menopause. A 2006 study from the American Cancer Society Cancer Prevention Study-II found that gaining weight as an adult was an even more important risk factor than current weight for post-menopausal breast cancer. The study found that women who gained 60 or more pounds after age 18 had double the risk of being diagnosed with post-menopausal breast cancer compared to women who maintained their weight.
The higher risk of breast cancer for women who gain weight is likely due to higher levels of estrogen, as fat tissue is the largest source of estrogen among women who are post-menopausal. Studies suggest that overweight women have an increased risk of breast cancer after menopause compared to women at a healthy weight.
Obesity is also associated with increased risks of the following cancer types, and possibly others:
Esophagus
Pancreas
Colon & Rectum
Endometrium (lining of the uterus)
Kidney
Thyroid
Gallbladder
A healthy eating plan should include some physical activity. Aim for 3 to 4 hours of walking per week to start. If you're having treatment right now, you may need to start slowly and work up to this.
Top Foods For Preventing & Fighting Cancer
Fiber
Studies continue to confirm the link between eating fiber and a reduction in breast cancer risk. Researchers have found that both soluble and insoluble fiber reduce the risk of breast cancer, especially for women consuming upwards of 30 grams a day. This is helpful because insoluble fiber sticks to free estrogens in the gut, and sweeps them out. Fiber can also ensure that less estrogen is free in the first place, and when less estrogen is absorbed, you end up exposed to lower amounts of the hormone, which lowers your risk of breast cancer. Whether you’re trying to shed pounds or fight cancer, you need 25 to 35 grams of fiber each day respectively.
Evidence from several studies suggests that women who consumed 30 grams of fiber per day had a significant risk reduction (32%) of breast cancer. Compare that to the women who were eating less than 25 grams a day who only had a very minimal risk reduction (2%).
Garlic
Garlic has an impact on cell cycling, the process where a normal, healthy cell can become cancerous. Credit for regulating this goes to the component of garlic called allyl sulfide, that is found throughout the onion family, so adding garlic or onions to your recipes on a regular basis will aid breast cancer prevention.
Berries
Blueberries, blackberries, raspberries, and strawberries add color, variety, and flavor to your anti-cancer nutrition plan. They are also power-packed with vitamins, minerals, and antioxidants that can aid in breast cancer prevention,
Green Tea
Green tea and white tea both contain catechins, extracts that seem to show benefit in breast cancer prevention.
Omega-3s
Omega-3s are essential because your body doesn’t produce them, you can only get them from foods like fish, seeds, nuts and oils. However, another group of essential fatty acids known as omega-6s compete with omega-3s. While you do need them, most Americans already get way more than enough, as they are plentiful in the modern diet. The more omega-6s you absorb, the less omega-3s you can take in and vice-versa. You want to focus on eating more omega-3s, and limit your intake of omega-6s. We need omega-3s to help reduce inflammation that damages healthy tissue and can encourage cancer cells to grow. Omega-6s, are known to increase inflammation.
It’s important to know that there is more than one type of omega-3s (DHA, EPA & ALA), and fish contain the two that are most effective in guarding your health (DHA & EPA). The best way to get more omega-3s is to eat more fatty fish, but fish is not the only source of omega-3s, so vegetarians, vegans and non-fish eaters can choose sources like chia seeds, flaxseed and walnuts that contain ALA. Keep in mind that whole foods are always a better choice than supplements, and make sure to get 3-4 servings per week.
Cruciferous Vegetables
Cruciferous vegetables such as arugula, broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale are rich in sulforaphane, one of the primary phytochemicals or protective compounds found in plants that help to prevent cancer. Recent studies from the Linus Pauling Institute, also supported by the National Cancer Institute, show that sulforaphane can selectively target and kill cancer cells while leaving normal cells unaffected. Below are some of my favorite top cancer-fighting cruciferous vegetables.
Arugula: Great in salads, it is a sulforaphane-rich and widely available on menus, so seek it out!
Broccoli Sprouts: One tablespoon has as much sulforaphane as a pound of broccoli, and easily added to salads, and makes a great topper in sandwiches and burgers.
Watercress: Shown to potentially retard growth of breast cancer cells, a handful (6 oz) is the ideal serving, it is a natural diuretic (fantastic de-bloater, and is practically calorie-free with on 4 calories per cup.
Red Cabbage: Another affordable yet powerful way to supercharge a simple salad and make it a more protective one.
Foods Rich In Folate vs. Folic Acid: KNOW THE DIFFERENCE
Many people do not know the difference between Folate & Folic Acid, so here is an explanation. FOLATE is a term for a group of b-vitamins, also known as B9 naturally found in food. FOLIC ACID refers to the oxidized synthetic compound used in dietary supplements and food fortification. Unlike natural folates that are metabolized in the small intestine, folic acid undergoes an initial reduction in the liver, where conversion requires other enzymes to help the process along. Low activity of this enzyme in the liver, combined with a high intake of folic acid can result in unnatural levels of unmetabolized folic acid in the blood. Several studies have reported chronic intake of high levels of folic acid from fortified foods, beverages and dietary supplements can lead to the development of cancer.
A recent study found that women with the highest folate levels had a 44% lower risk of breast cancer than those with the lowest folate levels. To help protect yourself, you need to consume 1-2 servings of folate-rich foods a day, so aim for at least 400 micrograms daily. There is a wide range of folate-rich foods so it won’t be difficult to do and you can start with lentils, beans, certain fruits, and leafy greens are all good sources.
Below are 10 folate-rich foods:
Brewer’s Yeast, 1 tablespoon = 313 mcg
Lentils, 1/2 cup, cooked = 180 mcg
Edamame, 2 cups = 179 mcg
Romaine Lettuce, 2 cups = 152 mcg
Black/Kidney Beans, 1/2 cup, cooked = 128 mcg
Spinach, 2 cups, fresh = 118 mcg
Broccoli, 1 cup, chopped and cooked = 104 mcg
Asparagus, 1 cup, fresh = 79 mcg
Whole-Wheat Bread, 2 slices = 60 mcg
Orange, 1 large = 55 mcg
Foods Rich In Vitamin D
This fat-soluble vitamin which helps absorb calcium to build strong teeth and bones may also build protection against cancer. Researchers suggest that vitamin D curbs the growth of cancerous cells. A report presented at the latest meeting of the American Association for Cancer Research (AACR) showed a link between increased vitamin D intake and reduced breast cancer risk. It found vitamin D to lower the risk of developing breast cancer by up to 50%.
Fatty Fish: Common options include salmon, trout, mackerel, tuna, and eel.
Certain Mushrooms: Mushrooms are usually grown in the dark and don't contain vitamin D, but when certain brands are exposed to ultraviolet light, it will spur vitamin D production.
Egg Yolks: Vitamin D in an egg comes from the yolk, not just the whites, and are easy to make for breakfast, lunch, dinner, and dessert recipes.
Sunlight & Ultraviolet Lamps & Bulbs: Sunlight causes the body to make vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick. "If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. People at high risk of vitamin D deficiency may resort to UV-emitting lamps and bulbs. This includes people unable to absorb the vitamin (malabsorption) or those who can't get enough in winter months, says Michael F. Holick, MD, a professor of medicine, sociology, and biophysics at Boston University Medical Center.
Orange Fruits & Vegetables
When it comes to breast cancer prevention, think about eating more carrots, cantaloupe, and sweet potatoes, that are all foods rich in the form of vitamin A known as carotenoids. Women who have higher levels of carotenoids in their bloodstream seem to be at lower risk for breast cancer.
Soy & Breast Cancer
Soy phytoestrogens along with lignans, are naturally occurring “estrogen-like” plant compounds that are beneficial for bone and heart health, and menopausal symptoms. Lignans are compounds that form the building blocks of plant cell walls, and contain phytoestrogens that help regulate the body’s estrogen production. Estrogens are small molecules that control numerous reactions in the body. When you eat foods that contain lignans, the bacteria in your gut converts them into metabolites that produce a weak estrogenic effect, and when this happens it provides estrogenic support. What this means is that when estrogen levels are low, non-gmo soy products will make up for the deficiency. Consequestly, when estrogen levels are too high, the lignans attach to the estrogen receptors, and reduce the estrogen hormones to block their effect.
Research has shown that lignan phytoestrogens help prevent some forms of cancer by blocking estrogenic activity, to reduce the risk of breast, prostate and colon cancers, along with cardiovascular disease. Studies have also shown that high levels of lignans can support a healthy weight, glucose metabolism, reduce the risk of insulin sensitivity, metabolic syndrome and diabetes.
Medical research has demonstrated numerous benefits associated with phytoestrogens. In a study published in the journal Menopause, for example, half the women who participated ate a diet rich in phytoestrogens such as soybeans and flax seeds, while half ate a standard diet. In the group that ate the phytoestrogen-rich diet, the menopausal symptoms, such as hot flashes and vaginal dryness, decreased significantly.
I will also share statements from some other of the TOP research organizations on this topic for all who disagree.
For women who have been diagnosed with estrogen-receptor positive breast cancer, it has been stated by The American Cancer Society that:
Studies in humans have not shown harm from eating soy foods. Moderate consumption of soy foods appears safe for both breast cancer survivors and the general population, and may even lower breast cancer risk.
Johns Hopkins Medical:
Soy compound may strenghten breast cells against cancer. A nutrient called genistein, found in soybeans, may make breast cells more receptive to the cancer-prevention benefits of vitamin D. Work by Johns Hopkins researchers has shown that soy genistein reverses abnormal changes in the way proteins wrap around genes. These abnormal or “epigenetic” changes can push a breast cell’s fate more toward cancer. Reversing the epigenetic change can make cells sensitive to vitamin D, according to the investigators. They are identifying these changes in patients’ tissue samples, determining whether the changes pair with increased risk for breast cancer, such as hormonal factors, family history of breast cancer, and dense breast tissue. Their goal is to use epigenetic changes as a biomarker for women at increased risk for breast cancer and use medications or natural Kala Visvanathan products like soy genistein and vitamin D as a way to reduce risk.
Oncology Nutrition.org:
The current consensus among health experts who study soy is that breast cancer survivors can safely eat these foods. Emerging research suggests that soy foods may decrease the likelihood of breast cancer recurrence in women with a history of the disease.
The American Institute for Cancer Research has this to say about the Soy and Cancer debate:
Soy foods contain several key nutrients and phytochemicals studied for their cancer prevention properties. Many soy foods also contain dietary fiber, which links to lower risk of colorectal cancer. Soy foods contain isoflavones, which are phytoestrogens that in some ways mimic the action of estrogen. Because high levels of estrogen link to increased breast cancer risk, there was a fear that soy foods – and its isoflavones – may increase risk. Yet overall, human studies show soy foods do not increase risk and in some cases, research suggests they may lower it.
Cancer Treatment Centers Of America has this to say:
Population studies have shown a decreased incidence of certain cancers, particularly cancers of the breast, prostate and colon. Animal and human cell studies show that genestein, a chemical found in soybeans, appears to block key enzymes that tumor cells need to grow. Clinical studies have examined the effects of soy phytoestrogens (plant hormones) as an alternative to hormone replacement therapy. Several studies have found decreased hot flash rates and positive effects on vaginal health in menopausal women with soy product consumption. For those with high cholesterol, it is clear that LDL cholesterol(the bad kind!) and total cholesterol levels drop when animal protein is replaced with soy protein.
New Hope Medical Center:
Soy protein were found out to contain daidzein and genistein. They are isoflavones that stop the development of cancerous cells. They also contain androgenic substances and these properties function by inhibiting the quantity of testosterone emitted. Like sulforaphane, soy protein is available in the market as a supplement. You can also get soy protein in foods like edamame or tofu.
Healthy Soy vs. "Franken Soy"
Soybeans are legumes that look like peas in a pod, but they're larger. They are rich in protein, omega-3 fatty acids, tryptophan, fiber, iron, and a bunch of other minerals.
Soy burgers and soy energy bars are not your best choice because these foods are made of processed forms of soy. Look for words like “soy protein” on the label, this means the soy it contains is processed because that means the nutrients are stripped away. Other highly processed "frankensoy" products look and taste just like frankfurters, steak strips, cheese and other foods, but you should avoid these as much as possible. Foods like these are also likely to be loaded with added sugars, fats and refined flours.
When shopping for soy products, always look for the organic/non-gmo label. NASOYA offers items that are certified Organic and Non-Gmo verified, and you can easily locate Silk Non-Gmo verified Soy Milk.
Popular Soy Foods include:
Tofu
Soy Beans
Soy Milk
Edamame
Soy Sauce
Miso
Tempeh
Natto
There are also two forms of soy, unfermented & fermented. Tofu and soy milk are examples of foods made with unfermented soy. Fermented soy items are even healthier and examples are miso, tempeh, natto and naturally brewed soy sauce.
Curcumin
This is the primary active ingredient in turmeric and in high concentrations, especially when combined with a phospholipid such as phosphatidyl choline or the black pepper compound piperine, can be very useful adjunct in the treatment of breast cancer. It shows immense therapeutic potential in preventing breast cancer metastasis.
Foods That Cause Cancer
Avoid Charring Meats
Charcoal or flame-broiled meat is linked with increased breast cancer risk. Acrylamide, a carcinogen created when starchy foods are baked, roasted or fried has been found to increase breast cancer risk as well.
Refined White Flours
Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. A study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that regular consumption of refined carbohydrates was linked to a 220% increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread.
Refined Sugars
As with refined flour, refined sugars rapidly spike insulin levels and feed the growth of cancer cells. Sweeteners like high-fructose corn syrup (HFCS) are particularly bad, as cancer cells have been shown to quickly and easily metabolize them in order to multiply. Because cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, this helps explain why cancer rates are on the rise.
Soda
Loaded with sugar, food chemicals, and colorings, soda acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color has specifically been linked to causing cancer
"Diet" Foods & Beverages
Even worse than conventional sugar-sweetened soda pop, is "diet" soda pop and various other diet beverages and foods. A review by the European Food Safety Authority (EFSA) looked over more than 20 separate research studies and found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer.
Genetically-Modified Organisms (GMOs)
GMOs have no place in a cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth.
Conventional "Dirty" Fruits
Most people think they are eating healthy when buying apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk. The Environmental Working Group (EWG) found that up to 98% of all conventional produce, those found on the "dirty" fruits list, is contaminated with cancer-causing pesticides.
Conventional Dairy Milk
Potentially cancer-causing chemicals are also found in a milk. RBGH, a synthetic growth hormone, is the largest selling dairy animal drug in the US, and cows are injected with it to boost their milk production. But it is banned in Canada, Japan, Australia, New Zealand, and in the 27 countries in European because of the dangers to human health. RBGH milk contains increased levels of insulin growth factor-1 (IGF-1) that regulates cell growth, cell division, and the ability of cancer cells to spread to your distant organs. It also has potent growth-stimulating effects in breast tissue, and is a "catalysts" for the transformation of normal breast tissue into breast cancer tissue
One study showed that premenopausal women with elevated levels of IGF-1, had up to a 7X increase in breast cancer. Separate research showed women younger than age 35 who have elevated IGF-1 had a more aggressive breast cancer.
Processed Meats
Most processed meat, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer.
Farmed Salmon & Other Farmed Fish
Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of theInstitute for Health and the Environment at the University of Albany. His assessment found farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics.
Microwave Popcorn
Bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the microwave popcorn bag linings as "likely" carcinogenic, and several independent studies have linked the chemical to causing tumors. The diacetyl chemical used in the popcorn itself is also linked to causing both lung damage and cancer.
Hydrogenated Oils
They are commonly used to preserve processed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. Some manufacturers are phasing out the use of hydrogenated oils and replacing them with palm oil and other safer alternatives, but trans fats are still widely used in processed foods.
Avoid Drinking Alcohol
At least limit your alcoholic drinks to one per day.
Other Common Causes Of Breast Cancer
Hormone Replacement Therapy
In 2002 one of the largest studies of hormone replacement therapy was stopped because women taking these synthetic hormones had a much higher risk of breast cancer (along with heart attack, stroke and blood clots) that continuing the study would have been unethical. At this time, millions of women were already taking the same synthetic hormones, but were prompted to quit based off of the study, and incidence of breast cancer fell by 7%. Birth control pills contain the SAME type of synthetic hormones (estrogen and progestin) used in the study.
Women who aren’t taking birth control pills are also exposed to synthetic hormones that have become increasingly widespread. Parabens are chemicals with estrogen-like properties, that are widely used in personal care products like shampoo, lotion, deodorant, shaving gel and cosmetics. These chemicals have been detected in breast cancer tissues at concentrations up to 1 million times higher than the estrogen found in human breast tissue.
BPA, Phthalates & Other Xenoestrogens
These are estrogen-like compounds that have been linked to increased breast cancer risk. Bisphenol A, often known as BPA is a chemical found in hard plastics and the coatings of food and drinks cans which can behave in a similar way to estrogen and other hormo