Reduce your breast cancer risk

Attending an Integrative Oncology conference online in June 2021 was an interesting experience. The organiser provided an extensive program looking at treatment options and naturopathic support. One in three people will develop cancer at some point and improvements in testing and treatment have resulted in significant improvements in survival rates with those for breast cancer increasing from 75% to 91% over the past twenty years.

In addition to medical treatment there is also useful research on changes that can improve your survival risks and indeed may be useful preventative strategies, particularly if there is a history of breast cancer in the family. These strategies include diet, exercise , therapeutic foods and reducing alcohol consumption.

First up diet! During treatment doctors may advise that diet really doesn't matter. Largely this is due to the concern that the nausea and lack of appetite resulting from chemotherapy or radiation treatment will result in significant loss of weight and you are less able to sustain treatment. At this stage maintaining kilojoules and weight is key. Post treatment however diet becomes critical.

What is the best diet for reducing your breast cancer risk ? Ideally a plant based whole food diet which still includes adequate amounts of protein from either animal or plant sources. Let's consider the key components of this type of diet and how it may help.

Eat your vegetables

A wide range of vegetables is ideal and at least three cups of vegetables a day. There are four major reasons why vegetables are critical to good health;

• Vegetables provide a wide range of nutrients including key minerals such as calcium, magnesium and potassium.
• Vegetables are a good source of fibre for gut flora. The benefits of adequate fibre are significant as it feeds beneficial strains of bacteria in our gut.
• The fibre in vegetables which assist the body in processing our hormones down a less proliferative pathway.
• The fibre in vegetables results in a slow release of energy, which assists in maintaining blood sugar and a healthy weight range. Being significantly overweight or obese increases your risks.
• In addition to vegetables a couple of serves of whole grains daily in the form of good quality sourdough or brown rice is also useful in terms of ensuring adequate fibre.

One to two serves of fruit

The polyphenols in fruit, like grapes, apples, pears , cherries and berries has been shown to be protective against many chronic diseases. Polyphenols are a component of plants that serve to protect them from ultraviolet radiation or infections. They are considered natural antioxidants and assist in both the treatment and prevention of cancer (1).

Adequate protein

A small amount of protein at each meal is essential for repair post surgery and treatment but also provides stable blood sugar. Ideally a palm size , palm width portion is sufficient. Wherever possible consider including plant based sources of protein , such as chickpeas, lentils and tempeh, nuts and seeds. Nuts and seeds make an ideal snack to include daily as they are a powerhouse of nutrition with the benefit of incorporating healthy fats as well as essential minerals like zinc.

Add Therapeutic Foods

There are many foods which really have therapeutic effects outside of superfoods from the Amazonian rain forest. These include options such as green tea , cruciferous vegetables, flaxseed and turmeric. Through a range of pathways they are beneficial as they can assist in modulating genes which affect cell expression, growth and proliferation. Therapeutic foods may be helpful in that they can assist in reducing inflammation and support the development of tumour suppressor genes

• Green tea which contains useful polyphenols that can act as anti-oxidants in the body. From a preventative aspect the dosage of the active ingredient would result in you consuming up to four cups of green tea a day, preferably organic.
• Cruciferous vegetables which contains natural sulforaphane shown to slow down tumour growth and block the genetic mutations that lead to cancer in the first place. At least one cup a day of raw cruciferous vegetables which includes broccoli, cauliflower, brussels sprouts, kale and cabbage.
• Flaxseed, which contains beneficial omega 3 fatty acids and contains compounds that
• may reduce the body's production of oestrogen. 1-2 Tablespoons a day is
• Turmeric, the most potent natural anti-inflammatory food on the planet; it is also many times
• more antioxidative than vitamin E.

Exercise regularly

One intervention that has been shown to reduce the risk of breast cancer recurrence by up to 55% is brisk walking of up to 2.5 hours a week. Exercise has the advantage of reducing inflammation but also assisting in the management of stress levels. Walking 30 minutes a day five days a week is enough to see a significant benefit it just needs to be at a pace where you can talk but not sing ! (2)

Reduce alcohol

The recommendation for alcohol consumption for women are 1-2 drinks a day however even at these levels it has been shown to increase the risk of breast cancer by 30-50%. (3) The equivalent of one standard drink a day increases risk by about 5%. Alcohol reduces the ability of the body to detoxify hormones and so it is particularly concerning with hormone receptive cancers.

So which intervention is more useful for you and your particular circumstances ? Not sure if it is my bias as a nutritionist but sorting out diet tends to make a significant impact and usually improves your energy so that you can increase your physical activity as well.

If you need assistance implementing changes or just want to check in on your current diet and supplements Christine Pope is available on Tuesdays and Wednesdays at Elemental Health at St Ives and you can make appointments on 02 8084 0081. You can also book an online consultation on Zoom.

References:

(1) Quideau S., Deffieux D., Douat-Casassus C., Pouységu L. Plant polyphenols: Chemical properties, biological activities, and synthesis. Angew. Chem. Int. Ed. 2011;50:586621. doi: 10.1002/anie.201000044.
(2) https://www.breastcancer.org/research-news/exercise-improves-survival-and-reduces-risk#:~:text=The%20researchers%20found%20that%20women,t%20meet%20the%20minimum%20guidelines

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832299/