I’ve lost 30 pounds and regained the energy to play with my grandchildren again!

Susan,67

Nutritional Guidelines to Prevent Breast Cancer

October 10, 2013  |  Leave a Comment

October is National Breast Cancer Awareness Month.  In order to reduce your risk of developing breast cancer it’s important to maintain a healthy weight and lifestyle.  Excess weight may lead to elevated levels of estrogen which is stored in body fat and may be involved in the development of breast cancer. 

Exercise regularly.  Aim for 45 minutes of exercise 3 times a week. 

Watch the amount and type of fat you eat.  Try to limit total fat intake to less than 30% of daily calories in order to help prevent breast cancer.  Limit saturated fat, found in marbled meat, margarine and high fat dairy products.  Choose unsaturated fats such as nuts, seed, avocados, and olive oil. 

Incorporate 5 fruits and vegetables a day.  Fruits and veggies provide phytonutrients and antioxidants which help prevent cellular damage throughout the body.  Try cruciferous vegetables such as broccoli, cabbage and Brussels sprouts.  Studies show these vegetables inhibit growth of breast cancer cells.

Limit alcohol to 3 drinks per week.  Alcohol may raise estrogen levels and decrease the body’s ability to use folic acid. 

Keep hydrated.  Consume a minimum of 64oz of water or clear liquids a day.  Stick to bottled or filtered water, no tap water.

Limit meats cooked at high temperatures.  Cooking meats at high temperatures produces chemicals called heterocyclic amines, which have been linked to an increased risk of certain cancers.  Marinate your meat before cooking it, it helps to lessen heterocyclic amines formation.   It is recommended to limit your intake of red meat all together, no more than once a week. 

Vitamin D deficiency has been linked to several cancers.  It is recommended to eat plenty of vitamin D rich foods such as salmon, sardines, fortified milk, yogurt and cheese.  A supplement may be necessary. 

Phytoestrogens are similar to the hormone estrogen found in our bodies.  The most widely studied group of phytoestrogens are isoflavones, present in high concentrations in soy products such as soy beans, tofu, tempeh and soy milk.  A moderate amount of soy can be part of a healthy diet, particularly in premenopausal women.  After menopause, when estrogen levels are low, phytoestrogens may boost estrogen and be harmful to women.  The topic of phytoestrogens remains controversial.

Do your part and spread the word on how to promote breast health!