ALCOHOL
It is well known that reducing alcohol consumption reduces risk of breast cancer. What's new? Alcohol decreases absorption of folic acid. This spring the Journal of the American Medical Association reported that the excess risk of breast cancer from alcohol may be reduced by assuring adequate folic acid intake.
A PLANT-BASED DIET
Increasing fruits, vegetables and grains reduces risk the of many cancers. They provide an amazing assortment of cancer-fighters, including vitamins and phytochemicals (plant chemicals). A primarily plant-based diet also decreases meat intake, a source of saturated fat. Curing meats or cooking meat to well done produces substances that increase risk.
Folic acid and lutein in kale, spinach, broccoli and greens decrease risk of breast cancer. Cauliflower, brussels sprouts and cabbage, green tea, strawberries, garlic, red grapes, wheat bran and others all contain protective substances.
Lycopene helps protect against breast, prostate and ovarian cancer, and cardiovascular disease. Tomatoes are the richest source. Lycopene is more absorbable when the tomatoes are cooked, especially with olive oil.
Soy milks, soy nuts, tofu, etc., are rich in isoflavones that lower risk of many cancers, osteoporosis, heart disease and hot flashes soy is a real super food. The isoflavone genestein in a daily serving of soy may decrease risk of breast cancer as much as the medication tamoxifen.
AMOUNTS AND TYPES OF FATS
Reducing total dietary fat is less important than previously believed, but lowering the proportion of omega-6 fatty acids (predominant in corn and safflower oil) and increasing omega-3 fatty acids (in flaxseed, olive, and canola oil, and in fish and fish oil supplements) decreases risk of breast cancer. Monounsaturated fats are protective (olive oil, canola oil, avocados, walnuts), and decreasing saturated fat (animal fat, coconut oil) and trans-fatty acids (shortening, margarine) is beneficial.
What's new? In animals, a high omega-6 intake (e.g. corn oil) during pregnancy increases breast cancer risk in offspring. If true for women, cancer prevention in daughters may include adjusting mother's pregnancy fat intake.
Omega-3 fatty acids also may increase the effectiveness of breast cancer treatments, and help in cardiovascular disease, diabetes and autoimmune disorders.
ANTIOXIDANTS
Antioxidants appear to provide significant protection against breast cancer and also against other diseases such as heart disease and diabetes complications. The effects of lycopene, lutein, vitamins C and E, selenium, and coenzyme Q are related in part to their antioxidant properties.
A low-fat diet often provides inadequate vitamin E. New recommendations include at least 200 iu vitamin E, 200 mg vitamin C and 70 mg selenium daily, plus a diet rich in fruits, vegetables and whole grains. A supplement is needed to obtain that much vitamin E.
ADEQUATE LEVELS OF ALL VITAMINS AND MINERALS
The body's defenses against cancer depend on adequacy of all the tools needed by the immune system. Many nutrients have been shown to be important for fighting cancer. For example, older women with the lowest vitamin B-12 levels were at greatest risk of breast cancer.
What's new? Vitamin D adequacy reduces the risk of breast cancer, which is particularly significant in the north where vitamin D levels are often inadequate. Four cups of milk (cheese, yogurt and ice cream have no vitamin D), or taking cod liver oil or a multivitamin provides the 400 iu/day RDA, but 800 may be needed here in the north. Besides prevention, vitamin D and folic acid may increase the effectiveness of chemotherapy and decrease side-effects.
BODY WEIGHT AND EXERCISE
Being overweight and a lack of exercise increase the risk of breast cancer.
BREASTFEEDING
Breastfeeding decreased risk among women with a family history of breast cancer.
For a more information contact MeritCare Public Relations and Communications at (701) 234-6366 or (800) 437-4010 ext. 6366.