All women are at risk for breast cancer, and 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! If you don’t smoke, don’t start!.
- 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 the flow of lymph in breasts, which hinders the cleansing process of breast tissue.
This leads into foods. While it’s true that a diet composed largely of these cancer-fighting foods can reduce your risk, you still have to eat “smart.”
- You still need to watch how much you eat, because 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 premenopausal 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 absorbable than regular carrots.
- Cruciferous vegetables: indole-3-carbinol lowers levels of a type of estrogen that may promote cancer. Types include:
- 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.
- Cold water fish (salmon, tuna, anchovies, swordfish, pollock, crab, sardines) lowers breast cancer rates.
- Omega- 3 rich nuts and seeds (walnut, pumpkin) also lower breast cancer rates.
- 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. Caffeinated 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.