Saturday in Terre Haute was Race for the Cure, and breast cancer awareness is everywhere. Breast cancer is one of the most prevelant forms of cancer, almost everyone knows someone who has had breast cancer (I've had several breast cancer survivors come through my program). All women are at risk for breast cancer, this risk only increases with age. In a 90-year life span, 1 in 7 women will get breast cancer. It can be a scary thing, especially if you have a family history. Testing and feeling are important for diagnosing. Before we look at possible cancer reducing foods; we'll look at other preventative ideas. First off quit smoking and don't start smoking. Soak up sun rays! Once again vitamin D is so important. Some suggest adequate levels of vitamin D could cut the risk of breast cancer in half. I also read that decreasing the amount of time you wear a bra, can reduce risks because bras restrict flow of lymph in breast, which hinders the cleansing process of breast tissue. This leads into foods, but obesity increases risk (just like it increases the risk of most other diseases: diabetes, high blood pressure, cardiovascular disease, etc.). A big player is insulin resistance, usually resulting from a diet high in high glycemic carbohydrates (which is why I recommend lean proteins, whole vegetables and low glycemic fruit). Omega-3 fatty acids and vitamin E reduce risks (vitamin E with tocotrienols have been shown to reduce risk 50% for women without family history and 90% for premonopausal women with family history. Let's check out some foods the are good for reducing risks:
*Yellow orange vegetables: beta-carotene (once again check past post). Tip: baby carrots are more absorable than regular carrots. *Cruciferous vegetables: indole-3-carbinol lowers levles of a tyope of estrogen that may promote cancer. Types; radish, broccoli, cauliflower (past blog), rutabaga, cabbage, turnips, and turnip greens. *Organic hormone free milk: compound in milk fat (including butter)-conjugated linoleic acid that fights breast cancer cells in test tubes and animals. You could also get CLA from eating grass-fed red meat as well, which is what I would recommend. *Tomatoes: all ways (cooked, dried, soups, juices and sauces) include lycopene. Lowers the risk of breast and prostate cancer.
*Give up red wine and eat grapes: more than one drink a day increases the risk of breast cancer. Concord grapes, however, have cancer-fighting antioxidant power.
*Eat cold water fish (salmon, tuna, anchovies, swordfish, polluck, crab, sardines) and omega- 3 rich nuts and seeds (walnut, pumpkin): lower rates breast cancer. *Dark cherries: contain a compound that may inhibit mammary cancer in rats.
*Oranges: limonoids in the peel and white membrane inhibit breast cancer in test tubes. * Use butter over margarine: butter contains CLA. Margarine usually contain trans-fats that may increase the risk of breast cancer. *Green tea: EGCG, a compound that inhibits breast cancer. Caffenated brands have twice as much potency. Mix with herbal teas or lemon peel for taste. *Make your own dressing: use first pressed olive oil and balsamic vinegar. Mediterranean women who eat lots of olive oil have how rates of breast cancer. *Garlic: kills brest cancer cells in test tube. Peel and chop, then let it rest 10-15 minutes before you heat, because heating right away doesn't allow time for the cancer-fighting compounds to develop.* Spinach: study who at spinach at least twice a week, had half the rate of breast cancer of women who avoided it.
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