Diet and Weight Loss Diet

Reducing Your Risk of Breast Cancer: How Your Diet Could Affect Your Risk

Fiber and Antioxidants
By increasing the amount of complex carbohydrates (whole grains, fruits, and vegetables) in your diet, you will increase your intake of fiber, vitamins, minerals, and nutrients known as antioxidants. Antioxidants are believed to help in the prevention of cancer. Any preventative effect antioxidants have arises from their ability to minimize cell damage from cancer-causing agents known as "free radicals." Antioxidants trap these "free radicals" and prevent them from causing the type of cell damage that makes people more susceptible to cancer.

Examples of antioxidant vitamins that may play a protective role in preventing breast cancer include: Vitamin E (found in all oils, eggs, and nuts); Vitamin A and Beta Carotene (found in carrots and other green, orange, and yellow vegetables); Lycopene (found in tomatoes, pink grapefruit, and watermelon); Lutein and Zeaxanthin (found in kale, collard greens, spinach, red peppers, and romaine lettuce); and Calcium (found in milk products, tofu, and leafy green vegetables).

Fiber may also be protective. A recent study reported that a half-cup serving of wheat-bran cereal each morning lowered levels of estrogen in the blood.

Phytoestrogens
There is a great deal of conflicting information concerning the association between phytoestrogens and breast cancer. Phytoestrogen is a plant-derived estrogen and can be found in food products like soy (tofu, tempeh, soybeans, soy milk, and miso). It is believed that the phytoestrogens in soy act as "anti-estrogens" -that is, they compete with and counteract the body's natural estrogen, thereby helping to reduce the risk of breast cancer.

While some researchers believe that the phytoestrogens in soy are beneficial for women, others are afraid that they can be dangerous for women with breast cancer. At this time, studies are inconclusive as to the long-term physiologic effects of the phytoestrogens contained in soy. Until more information is available, it is a good idea not to overdo your consumption of soy foods if you are at risk for, or have been diagnosed as having, breast cancer.

Many other phytochemicals are under investigation for potential protective effects as well-"allicin" in garlic; "ellagic acid" in grapes; "sulforaphane" in broccoli; and "indoles" and "dithiothides" in cruciferous vegetables (broccoli, cauliflower, brussel sprouts, cabbage, kale, mustard, and collard greens).

Alcohol
Consuming even moderate amounts of alcohol raises the risk of breast cancer because it raises estrogen levels. The link between alcohol and breast cancer may even be stronger than other dietary links. Among women who consume alcohol regularly, a clear way to reduce the risk of breast cancer is to reduce alcohol consumption.

Anything Else?
While there are many other issues to address regarding breast cancer and nutrition, two deserve special mention. The first is "green tea," whose consumption has been correlated with a decreased recurrence of Stages I and II of breast cancer. Also, Vitamin D from sunlight, rather than dietary Vitamin D, has been shown to decrease risk.

What to Do?
Dietary guidelines should be a part of a sensible lifestyle approach, as breast cancer research continues to investigate the role of diet. At this time, based on the data available, the following diet and lifestyle modifications are generally recommended and should be incorporated into your daily activity:

• Remain physically active and lean throughout life
• Consume a high intake of fruits and vegetables
• Consume less fatty foods
• Limit alcohol intake
• Increase consumption of whole grains and legumes
• Eat a variety of foods
• Limit or control obesity through a decreased caloric intake

Overweight women-especially those with coexisting risk factors for breast cancer-should try to lose weight, or at least avoid gaining weight.

Even with all the questions that have yet to be fully answered, it's clear that following the above guidelines can play an important role in reducing your risk for breast cancer.

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