What You Should Know about Nutrition and Breast Cancer

There are many nutrition and lifestyle choices women can make every day to increase their protection from breast cancer.

Step 1. Healthy weight

Being overweight is a strong risk factor for breast cancer and any weight gain beyond the age of 18, even a 10% weight gain can strongly increase the chances of breast cancer as well as a cancer recurrence. (That’s only 15 pounds in a 150 lb woman.)

It is important to lose weight or maintain a healthy weight through daily exercise and a low fat plant-based diet.

According to the National Cancer Institute, exercising for four or more hours a week may also decrease hormone levels and help lower breast cancer risk.

Step 2. Eat a plant-based diet

Plant foods are rich sources of fiber, antioxidants and phytochemicals which have been shown to decrease the risk of cancer and protect the body from other chronic diseases such as diabetes and heart disease.

Choose whole grains and legumes as well as at least 6-9 servings from a variety of brightly colored fruits and vegetables daily.
Examples:

• 1 serving = 1 cup leafy greens
• ½ cup raw chopped vegetables
• ½ cup fruit (or the size of a tennis ball)
• 6oz 100% fruit or vegetable juice
• ¼ cup dried fruit

Step 3. Limit dietary fats

Some studies suggest additional benefit from limiting dietary fats in the diet, such as:

• Butter
• Full-fat dairy
• Poultry skin
• Fatty meats
• Hydrogenated oils
• Some margarines

Instead, include healthful fats:

• Olive oil
• Avocado
• Nuts
• Seeds
• Ground flaxseeds
• Fatty fish (like salmon, mackerel, sardines, and arctic char)

Step 4. Soy

Soy is an excellent source of protein, fiber, B Vitamins, iron, calcium and isoflavones which can possibly help bind estrogen and may decrease the risk of hormone related cancers such as breast and prostate. Soy may also protect bones.

*Recent studies including data from the Women’s Healthy Eating and Living (WHEL) study have confirmed that soy consumption (up to 3 servings per day) from whole foods such as soy beans, tofu, and soy milk for any breast cancer type is probably safe. Concerns about soy and breast cancer stemmed from animal studies in which high dose isoflavone levels were used. Soy supplements and concentrates such as soy protein powder, soy protein isolates, genistein and daidzein should be avoided until more is known.

Step 5: Green tea

This beverage has strong anticancer properties from catechins, a flavonoid. Aim for 1-4 cups daily.

Step 6. Alcohol

Alcohol is a strong risk factor for many cancers, including breast cancer. Despite the benefits of resveratrol, a phytochemical in red wine and grapes, experts recommend avoiding alcohol as there appears to be no safe level for prevention of cancer.

As a survivor, it is recommended to limit your alcohol to no more than 2 servings per week (if at all). One serving of alcohol is defined as: 5oz glass of red wine, 12oz of beer, or 1 ½ oz of liquor.

Step 7. Bone health and vitamin D

It's important for women of all ages to consume adequate amounts of calcium and Vitamin D to maintain bone health and this may be even more crucial for postmenopausal women due to their increased risk of osteoporosis. Vitamin D has promising health benefits alone.

Healthy levels of these nutrients can be achieved by:

• Consuming low-fat dairy products, fortified soymilk, oily fish (3.5 oz salmon can contain 300-500 IU Vitamin D alone!), and eggs 
• Receiving 10-15 minutes of direct sunlight daily in addition to a calcium supplement of 1000-1200mg (broken into two doses) with up to 2,000 IUs total of Vitamin D3 daily. Take these together at your largest meals for increased absorption.

Because Vitamin D deficiency is common and may increase the risk of cancer you may want to ask your doctor to check your blood level where 35-40 ng/mL is considered an optimal level.

Step 8. Sugar and Cancer

Limit concentrated sweets, added sugar from processed foods, and sugary beverages as these foods provide calories, but few nutrients. A high intake of sugar can increase insulin levels as well as encourage weight gain, both possibly leading to cancer. Natural sugars found in fruit, vegetables, beans, whole grains, dairy and soymilk are the best sources of carbohydrates to fuel your body and should not be restricted unless specifically recommended by your healthcare team.

Sample menu—Bon Appétit!

(Total ~1700 calories and 8 servings of fruit, vegetables, legumes/beans)

Breakfast

Morning snack

Lunch

Afternoon snack

Dinner

Dessert

Recipes

Cancer Fighting Recipe of the Week: Week 3

In honor of Colon Cancer Awareness month, we'll be featuring four colorectal cancer friendly recipes each week during the month of March.

Basil Broccoi
Broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts are all cruciferous vegetables. This vegetable family contains powerful phytochemicals, including carotenoids, indoles and glucosinolates and isothiocyanates, which have been studied and shown to slow the growth of many cancers.