According to the World Cancer Research Fund (WCRF) in 2009, 40% of all cancers could be prevented by changes in diet and lifestyle, and that only 5% are actually due to genetic disposition.
The WCRF go on to recommend that we should avoid sugary drinks and limit our consumption of foods which are high in added sugars, high in salt or low in fibre. They recommend that we eat more varied fruits, vegetables, wholegrain and pulses (known as phytoestrogens, which balance out our hormones nicely); these can be found in beans. And, that we should limit the consumption of red meats and avoid processed meats. Shocked? We were too.
Where do I start?
It all sounds easy enough, but, if like us, you’re not really sure how to go about it and/or fit in this new healthy eating regime in to your busy lifestyle, fear not. We spoke to Dr Marilyn Glenville, the UK’s leading nutritionist, specialising in women’s health, and author of best-selling book ‘Fat Around The Middle’ about eating to beat breast cancer.
Dr Glenville explained that in the West, breast cancer affects 133 women per 100,000 women, whereas in Asian countries, it’s more than three times lower than this rate at 39 women per 100,000 women, and research has shown that a diet high in soya is associated with a 14% reduction in risk of breast cancer.
Two of the best soya foods for breast health are tofu and miso; now we all know we should get our five-a-day quota on fruit and vegetables; however, there is one group of vegetables that are important for breast cancer prevention. ‘These are cruciferous vegetables; they include broccoli, Brussels sprouts, cabbage and cauliflower. They contain a substance called indole-3-carbinol, which helps the body to eliminate excess oestrogen. Just one and a half cups of these vegetables per day can reduce your risk by 25%.’ (Not all breast cancers are dependent on oestrogen, but many are, so it’s a good idea to get your body to detox itself of oestrogen efficiently).
‘Another fine example of an ingredient that helps your digestive system to detox oestrogen is eating linseeds, (also known as flaxseeds), as they’re packed with lignans. Try to include one tablespoon of ground linseeds per day, this can be sprinkled on your porridge or your usual breakfast cereal for example.’
Eat less red meat: Another factor highlighted in the WCRF report was red meat-they highlighted the knowledge that’s known by many health experts; that by eating more than one and a half servings (that’s 4.5 ounces) of red meat per week can double the risk of breast cancer compared to 0.75 servings per week.
‘According to the research, the problem lies-in certain carcinogenic chemicals that are formed when meat is cooked. These are called heterocyclic amines (HCAs), they increase the risk of both breast and bowel cancer. They’re found in cooked muscle meat, and also chicken and fish, this is because the higher the temperature of the cooking method, the more of them are formed, (frying, grilling and barbecuing style cooking methods produce the largest amounts of HCAs).
However, poaching, boiling, and stewing are done at much lower temperatures, and produce insignificant amounts of HCAs.’
Supplement boost for breast health: Taking a daily, good quality multi vitamin supplement along with vitamin C, and omega 3 (fish oil), should see you in good health by providing your body with a great combination of nutrients, antioxidants and omega 3. ‘The omega 3 fish oils are known to protect against breast cancer and can help to inhibit tumour growth, and together with the DHA in the omega 3 oils, plus the carotenoids in the multi vitamins, you can cut your cancer risk in half.
Also, the multivitamin should contain good levels of folic acid. We know that by taking more than 345mcg per day means a woman has a 38% lower risk of breast cancer than those women who have intakes of less than 195mcg per day.’ Dr Glenville goes on to suggest that probiotics are also important for a woman’s health, as these too help control oestrogen levels by binding it in the gut, and helps the body to excrete it efficiently.
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