Our book Avoiding Cancer One Day At A Time was conceived as we tried to share what we know about cancer prevention with those we love.Do you know someone who has had breast cancer, or are you a breast cancer survivor yourself? Every time I hear of another family member, friend, acquaintance, or friend-of-a-friend who has been diagnosed with breast cancer, my heart aches to know the causes. Even with my loved ones who are cancer free, and thriving as breast cancer survivors - it pains me to think of what they went through - just to be here.
Many factors contribute to the development of breast cancer. The environment, genetics, lifestyle, and diet all play a role. Thankfully, diet is something we can do a lot about - if we know the foods that may increase or decrease risk. Much remains to be studied, but consuming - or avoiding - the following foods, may alter your risk of developing breast cancer based on credible studies.
The "Good" Foods
Apples: Apples, especially the skin, have been shown to offer protection against breast cancer, although the amount in the study was equivalent to five apples per day. An apple a day (we recommend organic since apples are one of the foods with the highest pesticide residue), may keep the oncologist away. Apple cider is preferable to apple juice since it includes the skin.
Green tea: Studies have shown a protective effect against many cancers, including breast cancer, with the consumption of green tea. Interestingly, green tea extract is being evaluated in clinical trials for those with cancer at several major cancer centers.
Seaweed/kelp: Seaweed appears to be protective against breast cancer, and is considered one of the reasons for the lower incidence of breast cancer in Japan. Miso soup is a great way to get seaweed in your diet, is easy to prepare, and even this 100 percent Swedish author by heritage, craves this Asian staple.
Pomegranates: Pomegranates appear to be protective against breast cancer, and are delicious when purchased fresh. They can also keep kids busy for a long time - giving mom the opportunity for a few healthy deep breaths.
Cruciferous vegetables: Cruciferous veggies appear to offer protection against breast cancer. Studies show this effect with a fairly high consumption - e.g. a head of cauliflower or broccoli a day. Look for other vegetables in the cruciferous category for variety. Examples include: cabbage, brussel sprouts, Chinese cabbage, bok choy, mustard greens, kale, collard greens, kohlrabi, turnips, rutabaga, arugula, wasabi, radishes, and horseradish.
The "Bad" Foods
Acrylamide: Recently, a new study reported an increased risk of breast cancer in those with higher blood levels of acrylamide. Acrylamide is a chemical formed when starchy foods are heated. The most common sources are potato products (esp. fries and chips) and bread products. Avoid overcooked potatoes and bread products. A listing of the acrylamide content of various foods is available on the Internet.
Red meat: Women who eat red meat seven days per week were shown to have an elevated risk of breast cancer. Processed meats should also be minimized.Grapefruit: Does anyone remember the grapefruit diet? I do. In high school my mother and I would do the two week grapefruit diet to stay trim. We thought we were healthy! Not so. Women who consumed a quarter of a grapefruit daily, were 30 percent more likely to develop breast cancer in a recent study. Grapefruit interferes with an enzyme in the liver, resulting in higher serum levels of estrogen.
Special Circumstances
Flax: Flax may be protective against breast cancer, but can interfere with chemotherapy. If you have breast cancer, consult your oncologist about the use of flax.
The Soy Issue: Soy appears to lower the risk of premenopausal breast cancer slightly, but the benefit seems to be limited to those who consume during adolescence, when breast tissue is differentiating. On the reverse side of the equation, breast cancer cells grown in a dish, grow more rapidly when fed soy. Use soy in moderation after adolescence and avoid soy supplements.
For further information on cancer prevention, visit http://www.avoidcancernow.com/, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."
Many factors contribute to the development of breast cancer. The environment, genetics, lifestyle, and diet all play a role. Thankfully, diet is something we can do a lot about - if we know the foods that may increase or decrease risk. Much remains to be studied, but consuming - or avoiding - the following foods, may alter your risk of developing breast cancer based on credible studies.
The "Good" Foods
Apples: Apples, especially the skin, have been shown to offer protection against breast cancer, although the amount in the study was equivalent to five apples per day. An apple a day (we recommend organic since apples are one of the foods with the highest pesticide residue), may keep the oncologist away. Apple cider is preferable to apple juice since it includes the skin.
Green tea: Studies have shown a protective effect against many cancers, including breast cancer, with the consumption of green tea. Interestingly, green tea extract is being evaluated in clinical trials for those with cancer at several major cancer centers.
Seaweed/kelp: Seaweed appears to be protective against breast cancer, and is considered one of the reasons for the lower incidence of breast cancer in Japan. Miso soup is a great way to get seaweed in your diet, is easy to prepare, and even this 100 percent Swedish author by heritage, craves this Asian staple.
Pomegranates: Pomegranates appear to be protective against breast cancer, and are delicious when purchased fresh. They can also keep kids busy for a long time - giving mom the opportunity for a few healthy deep breaths.
Cruciferous vegetables: Cruciferous veggies appear to offer protection against breast cancer. Studies show this effect with a fairly high consumption - e.g. a head of cauliflower or broccoli a day. Look for other vegetables in the cruciferous category for variety. Examples include: cabbage, brussel sprouts, Chinese cabbage, bok choy, mustard greens, kale, collard greens, kohlrabi, turnips, rutabaga, arugula, wasabi, radishes, and horseradish.
The "Bad" Foods
Acrylamide: Recently, a new study reported an increased risk of breast cancer in those with higher blood levels of acrylamide. Acrylamide is a chemical formed when starchy foods are heated. The most common sources are potato products (esp. fries and chips) and bread products. Avoid overcooked potatoes and bread products. A listing of the acrylamide content of various foods is available on the Internet.
Red meat: Women who eat red meat seven days per week were shown to have an elevated risk of breast cancer. Processed meats should also be minimized.Grapefruit: Does anyone remember the grapefruit diet? I do. In high school my mother and I would do the two week grapefruit diet to stay trim. We thought we were healthy! Not so. Women who consumed a quarter of a grapefruit daily, were 30 percent more likely to develop breast cancer in a recent study. Grapefruit interferes with an enzyme in the liver, resulting in higher serum levels of estrogen.
Special Circumstances
Flax: Flax may be protective against breast cancer, but can interfere with chemotherapy. If you have breast cancer, consult your oncologist about the use of flax.
The Soy Issue: Soy appears to lower the risk of premenopausal breast cancer slightly, but the benefit seems to be limited to those who consume during adolescence, when breast tissue is differentiating. On the reverse side of the equation, breast cancer cells grown in a dish, grow more rapidly when fed soy. Use soy in moderation after adolescence and avoid soy supplements.
For further information on cancer prevention, visit http://www.avoidcancernow.com/, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."
