DIETARY AND LIFESTYLE FOR BREAST CANCER/FIBROCYSTIC BREAST DISEASE
There are many risk factors for breast disease including cancer that can be reduced through dietary and lifestyle changes. Some of the risk factors cannot be changed but overall risk can be lowered.
1. Age- Most but not all breast cancers occur in women over the age of 50 and higher risk over 60.
2. Personal history- women who have had breast cancer face an increased risk of getting breast cancer in the other breast
3. Family history- a women’s risk for developing breast cancer increases if her mother, sister or daughter had breast cancer especially at a young age
4. Genetic alterations- Certain genes and its only the tip of the iceberg for genetic testing- BRCA1 & BRAC2 increase risk
5. Longer exposure to oestrogen the higher the risk- early puberty, late menopause and never having had children or having first child later than 35 or hormone replacement therapy.
6. Oestrogen metabolites- oestrogen is metabolized through two pathways 2 and 16 hydroxyestrones- 16 is a marker for cancer potential in breast, endometrial or cervical.The 2OH form is associated with reduced risk for malignancy.- 2C hydroxylation can be promoted through indole-3 carbinol found in cruciferous vegetables and flaxseed lignans.
7. Breast density- more common in breasts that have high proportion of lobular and ductal tissue or dense tissue- it is also more difficult to see these areas on a mammogram
8. Radiation exposure
9. Obesity or high fat diets with unhealthy fats such as trans fats
10. Physical inactivity
11. Exposure to environmental toxins and xenoestrogens that mimic oestrogen from synthetic hormones, growth hormones fed to animals and certain plastics- PCB’s found in the environment.
12. Constipation or irregular bowel movements
13. Lack of fibre
DIETARY ADVICE
· Reduce or eliminate caffeine, saturated fats from grain fed animals. If having dairy products reduce and try to get raw milk products and fermented such as yogurt or kefir.
· Cruciferous vegetables- increase consumption broccoli, cauliflower, brussel sprouts, kale, cabbage, watercress, turnips
· Keep your intestinal flora healthy with fermented foods such as sauerkraut, yogurt and if necessary probiotics- this is particularly important when consuming the cruciferous-brassica vegetables.
· Maintain and enhance your liver’s ability to metabolize oestrogens by adopting a life long program of concentrated nutrients and liver support and detoxification- freshly ground flaxseed 1 Tbsp twice per day, legumes such as lentils, berries particularily blueberries, citrus fruits, garlic and onions.
· Wheat grass and barley grass- good source of anti-cancer lignans, chlorophyll, antioxidants and folic acid
· Selenium foods- brazil nuts, garlic, seaweeds
· Wild mushrooms- reishi, shitake, maitake – enhance immune function, deactivate viruses, prevent growth of many cancers or slow down tumour growth, are rich in selenium and antioxidants, lignans, and help your body ‘s resistance and adaptation
· Carotenes, carotenoids and Lycopene-block the initiation and promotion of cancer chemicals and protect the DNA from radiation and chemicals. They also enhance the production of T cells- natural killer cells apricots, tomatoes, papaya, watermelon, dandelion leaves, nettles, dark leafy greens. Note: foods rich in caratenoids are up to 5 times more active at inhibiting cancer than if eaten raw
· Glutathione- is an antioxidant enzyme and key anti-cancer agent- raw spinach, parsley
· Vitamin C and bioflavanoids- capsicum, broccoli, citrus fruits and peel,kiwi, rosehip tea,berries
· Lutein- fresh leafy green vegetables like spinach- also good for folic acid which helps methylation of oestrogen
· Antioxidant herbs- basil, rosemary, sage, thyme, turmeric, green tea, oregano
· Consider eliminating or reducing dairy products as they increase insulin growth factor which increases risk of breast cancer- Acidophilus yogurt or other fermented dairy products are ok in moderate amounts.- alternatives are almond, oat and rice milk or raw goats milk.
· Reduce caffeine and avoid alcohol, carbonated drinks, processed foods, preserved meat, tinned foods and white sugar products.
· A low Glycemic, Alkaline diet ( ask about charts available for the Glycemic Index and 80/20 alkaline/acid- both of these dietary plans have been shown to inhibit tumour growth.
· Iodine foods- sea vegetables- kombu, wakami, kelp, seafood, celtic salt
· Calcium D glucorate inhibits an enzyme beta-glucaronidase which is associated with increased breast cancer risk- these foods to consume are apples, broccoli, cabbage, brussel sprouts, oranges and lettuce, bean sprouts. Herbs such as milk thistle and licorice also inhibit this enzyme. Constipation elevates this enzyme.
· Aromatase is an enzyme that converts androgens to oestrogen via adrenal gland. Excess body fat as well as poor glucose control both elevate aromatase activity. Natural aromatase inhibitors such as chrysin found in passionflower and paeonia plants or nutrients such as resveratrol found in grapes or red wine, quercetin in onions, apples and garlic, apigenin in chamomile, celery, parsley, artichoke, basil,
· High fibre foods increase oestrogen excretion- legumes, vegetables, wholegrains such as oats, quinoa, buckwheat, barley.
· Maintain water intake to 2-3 litres per day
· Ensure Essential fatty acid intake optimum using flax, cold pressed virgin olive oil, borage, coconut oil and omega 3 fish oil or cod liver oil with vitamin D. Avoid trans fatty acids, margarines, vegetable oils. Look at labels and avoid any foods prepared with hydrogenated or partially hydrogenated vegetable oils. Take 2 TBSP flaxseed oil mixed in quark or cottage cheese per day- which will help re-oxygenate the cells.
· Alcohol consumption equivalent to 2 or more drinks per day increase risk of invasive breast cancer- higher risk still for those postmenopausal and have history of benign breast disease or on HRT. Reduce alcohol consumption to 1 or 2 glasses of red wine per week.
· Limit exposure to xeno-estrogens- pesticides, industrial pollutants, cleaning chemicals, all cosmetics that are not natural, plastic drink bottles. Avoid BGH- Bovine Growth Hormone if used to increase milk production in dairy cows.- this is a growth promoter that interacts with oestrogen to make it more potent.
· Check your thyroid as hypothyroidism precedes most breast cancer.\
· Destruction of Enzyme Cytochrome oxidase can trigger cells to divide – By Consuming enzyme rich nutrition will help reverse this process: blueberries, bromelain from pineapple, raw cherries, red beet root juice, fresh carrot juice, barley grass, chlorella , kamut grass, red grapes.
· Anticoagulants- Thin the blood and reduce risk of cardiovascular disease but are also shown to prevent initiation and recurrence of cancerous tumours- soy products, red clover ( use sparingly as both controversial with active breast cancer), willow bark, bromelain from pineapple, nattokinase, citrus.
· Protease inhibitors- block the action of cancer promoting enzymes called proteases. They also protect cells from effects of radiation. Protease inhibitors are capable of reversing cancerous changes in DNA and healing cellular damage. High heat destroys protease inhibitors- sources: dried beans, especially soybean (eat in fermented form- tofu, tempeh, miso), nuts, raw corn.
