Feature Articles: Food, Fitness and Health
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Breast Cancer Prevention Strategies
Melinda Hemmelgarn, M.S., R.D., Former Nutritional Sciences Specialist, College of Human Environmental Sciences, University of Missouri
There are no guarantees that diet will prevent breast
cancer. But, according to the American Institute for Cancer
Research--the third largest cancer charity which focuses
exclusively on the link between diet and cancer--there is a
great deal that women can do on a daily basis to reduce
their risk of breast cancer. In fact, the AICR estimates
that adjustments in diet and other lifestyle habits could
reduce the incidence of breast cancer by one-third to
one-half. That’s good news!
Here are some preventive strategies you can put into
action today:
Eat at least five servings of fruits and vegetables
each day; plus increase the amount of whole grains, beans or
legumes in your diet. Plant-based foods are rich in
vitamins, minerals, fiber and protective compounds that have
consistently been linked to lower cancer risk. Eating more
plant foods also helps cut down on total caloric intake.
Avoid overeating. Weight gain--especially during
adulthood--is linked to a higher risk of breast cancer risk
probably because increased body fat stores are linked to
higher circulating estrogen levels. The role of estrogen in
breast cancer risk is not fully understood, but the
development of cancer has been linked to higher blood levels
of estradiol--a form of estrogen. Eating less high-fat foods
is one of the easiest ways to trim excess calories from our
diets. Replacing high-fat foods with fruits, vegetables,
beans and whole grains helps us feel satisfied with less
total calories. Plus, women who follow low-fat, near
vegetarian diets have lower levels of estradiol.
Avoid alcohol. Alcohol intake is linked to higher
blood estrogen levels. The Nurses’ Health Study, which
followed close to 90,000 nurses for almost a decade, found
that women who had two or more drinks per day of wine, beer,
or hard liquor were 40% more likely to develop breast cancer
than women who did not drink any alcohol. Even moderate
alcohol consumption--one drink or less per day--can increase
risk.
Enjoy physical activity every day. Exercise burns
fat and helps control weight. Women who get regular physical
activity are less likely to develop breast cancer than
sedentary women. Shoot for at least 30 minutes of physical
activity each day. A little more is even better. The AICR
recommends one hour of moderate activity each day, plus one
hour of vigorous exercise once per week to reduce risk.
Think of exercise as “play”-- choose those activities you
enjoy and chances are you’ll stick with them.
The above recommendations aren’t just for grown women.
Researchers are now finding that the exercise habits and
food choices we make when we’re young may have the greatest
impact on preventing disease later on. Take soy products,
for example. Soy foods may be the most protective when
consumed during childhood and adolescence. Eating soy in
moderation during adulthood may be beneficial, but avoid
using soy extracts, such as genistein, in supplement form.
In addition to regular exercise and smart eating habits,
perform monthly breast self-exams, get regular mammograms,
and clinical breast exams by your physician. Talk to your
doctor about your medical history, personal risk and warning
symptoms. We can’t change our age or genetic make-up, but we
can take control of our lifestyle habits.
Want more information? Check the following sources:
- American Institute for Cancer Research: 1-800-843-8114; http://www.aicr.org
- American Cancer Society: 1-800-ACS-2345; http://www.cancer.org
- Washington University School of Medicine: Your Disease Risk. http://www.yourdiseaserisk.wustl.edu/
- National Cancer Institute’s Cancer Information Service: 1-800-4-CANCER; http://cancernet.nci.nih.gov
Last update: Tuesday, May 05, 2009
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