Keeping A(breast) with Good Nutrition

October is Breast Cancer Awareness Month. Affecting one in eight women worldwide, and about 1 in 30 women in South Africa, breast cancer is the second most common cancer in women. Though some cancers may not always be preventable, leading a good and healthy life can go a long way in delaying the onset of disease, increasing remission time, and possibly even preventing it altogether.

Eat healthy

Your health can affect the risk of developing breast cancer (though it goes without saying that good and healthy nutrition will benefit any type of cancer).

• Eat foods high in anti-oxidants. Anti-oxidants help slow down carcinogenesis, the process of cancer cell formation. Foods high in anti-oxidants include blueberries, raspberries, blackberries, and other brightly coloured fruits,
• The American Institute for Cancer Research (AICR) reported that high intakes of sugary and refined carbohydrates are linked to breast cancer. Limit your intake of sugary foods and drinks such as soft drinks, chocolates, sweets, cakes and pastries. Rather chose whole-grain complex carbohydrates such as whole-wheat breads and pasta, brown rice, high fiber cereals, etc.
• Aim for an intake of at least 5 servings of fruit and vegetables per day.
• Increase your fiber intake. Choose high fiber foods such as fresh fruits and vegetables (eat with the skin, pips and seeds for extra fiber), whole-grain breads and cereals. On a weekly basis include servings of beans, peas and lentils to your diet.
• There is a link between dietary fat and breast cancer. Limit intake of red meat (e.g., beef, lamb and pork) and full-cream dairy and dairy products. Choose lean cuts of meat (cut away all visible fat), fish, chicken (without skin), or legumes for a protein source.
• Research has also shown that a low fat diet in women with a history of breast cancer decrease the recurrence of breast cancer, so keep up a low fat diet even during remission. Ensure good intake of good monounsaturated fats such as olives, olive oil, and canola oil.
• Limit alcohol intake to no more than one drink per day (one drink is the same as 1 beer, 1 glass of wine, or 30ml spirits).
• The NCRI disputes any link between sweeteners and cancer. There is no scientific evidence to suggest that high intakes of sweeteners are the cause of increasing cancer rates, as none of the five FDA approved sweeteners are carcinogenic (cancer-causing) (click here for more on the health concerns of sweeteners).

Maintain a healthy weight

Weight gain is a promoter of breast cancer, and obesity increases the risk for developing cancer. Be sure to maintain your weight within an acceptable range. Also, being overweight or obese increases your risk for cancer re-occurring after remission.

Breastfeed

As if we need another great reason to breast feed- breast feeding decreases the risk of breast cancer development. Research has shown that woman who breastfeed are less likely to develop breast cancer, a benefit which increases with increasing duration of breastfeeding.

Exercise

Being physically active is an important protective factor against breast cancer, as well as all other cancers. Regular physical activity of 60 minutes 3-4 times per week will also help in lowering or maintaining a healthy weight.

Know your family history

Breast cancer occurs as a result of mutations in two genes: BRCA1 and BRCA 2. Since breast cancer is genetic, it will serve you well to know your family history of breast cancer. Ask both your parents if they know of any family members who have had breast cancer.

Self-examination of your breasts is the best way to detect and treat a lump early. Be sure to have regular mammograms. Daughters of woman who have had breast cancer are advised to have their first mammogram before 40 years of age, and every 1 to 2 years thereafter. If you have a family history of breast cancer, go for check-ups from a younger age, and possibly more frequently. Breast cancer can be treated very effectively, particular if diagnosed and treated early.

With breakthroughs in medical science in recent years, it is now possible to test for the genes associated with certain diseases. If genetic testing is something that interests you, contact us for a consultation with our nutrigenomic-accredited dietitian.

References

Escott-Stump S. Nutrition and diagnosis-related care. Sixth edition. 2008.

Mahan, LK and Escott-Stump, S. Krause’s Food and Nutrition Therapy. 2008. 12^th Edition. Lippincott Williams and Wilkins.