Take Care of Yourself - Safeguarding Against Breast Cancer (part 3)

Okay, so here we are. Breast Cancer is a threat to each and every woman on the planet. Besides regular self-exams and mammograms, what else is there to prevent it? Well, you can't change your genes, but there are certainly lifestyle changes you can make to even the odds. We all know this song and dance, diet and exercise contribute to overall health, but how many of us actually do something about it? Personally, I am a fan of mashed potatoes with my husband's gravy, chocolate, and have been known to scarf down a cheeseburger with glee. I am lucky though, to have a super-smart, nurse practitioner for a sister who keeps me informed of managible things I can do (without making a "gross, I will not eat that" face.) Sheila found some great articles by Dr Bob Arnot and Jean Carper that discuss how dietary factors can prevent breast cancer. So, with polite golf applause and much thanks to Sheila for her help, here is what we can do:

Breast cancer is hormonally based. It thrives in the presence of estrogen. When a great deal of estrogen is present, the likelihood of developing breast cancer multiplies. The good news is that there are several foods that block the effect of estrogen. By encorporating these foods into your diet, you can reduce the presence of estrogen and lower your risk for breast cancer without medication.

Foods high in soy or flaxseed are highly effective estrogen blockers. Now, I typically have little to do with tofu or soy on purpose. If I want a hot dog, I don't have tofu slices instead. With two little ones, I also don't have much opportunity to search out health food stores either. (I'm a one stop shopper- in/out and nobody gets hurt!) My supermarket has begun carrying soy hot dogs, hamburgers, and bacon. Despite my husband's raised eyebrows, if this protects me, reduces the amount of red meat we consume and the kids like it, well, I guess I can deal with this. By the way, the recommended doses are 35-60 grams of soy or 25 grams of flaxseed a day.

Certain fats also can protect you from breast cancer. I always assumed fat was fat and all of it was bad for you, but there are omega-3, omega-6 and omega-9 class fats apparently. Omega-6 fats are the "bad" ones, these are polyunsaturated fats found in vegetable oils and margarine. The "good" fats are found in fish oil and olive oil. So, toss out the corn oil for salad dressings I guess.

Cruciferous vegetables (what in the world are these?) help break down estrogen into a "good" form. (Cruciferous is an order of plant life, according to my dictionary, in case you wondered.) Broccoli, cabbage and cauliflower are common examples.

You may also want to consider substituting your cup of Earl Grey for Green tea instead. Studies have shown that women who regularly drink several cups of Green tea reduce the severity of breast cancer. Furthermore, adding small amounts of milk ( a few teaspoons) to your tea increases the anti-oxidant properties providing protection against breast and colon cancer.

Other important steps to take are reduce your insulin level, increased consumption of fiber (trade in your Special K for Total), regular exercise, decrease or halt consumption of alcohol.

I don't know about you, but, except for the tofu, the above foods are not that far removed from my current diet. Considering the alternative, it makes sense to cozy up to flaxseed, I guess! The bottom line is, the world is becoming a toxic place. We have choices and alternatives to protect us from Breast Cancer, and they don't neccesarily entail a trip to the pharmacy.

If anyone would like additional information on healthful foods, the articles mentioned or Dr. Arnot's book, please contact me at webmaster@womanlinks.com and I'll be happy to help.

In the meantime, be well.

all the best,

Catie