There is a wealth of information available online regarding breast cancer, and that’s particularly true in October, National Breast Cancer Awareness month. However, here at PWC, we like to focus on breast health and prevention with diet and lifestyle practices. Our Integrative Dietitian Nutritionist Jena Savadsky Griffith, shares her top 10 tips here:
1. Eat a diet rich in GBOMBS. Greens, beans, onions, mushrooms, berries, and seeds contain powerful anti-cancer compounds.
2. Eat flax or chia seeds often. One tablespoon contains high amounts of lignans, a nutrient with anti-cancer effects.
3. Reduce animal protein. Animal products, particularly dairy, raise IGF-1 levels which is associated with increased risk of breast cancer.
4. Avoid fried foods and well-done meats. Fried starchy foods get their crunch from acrylamide, while meats cooked at high temperatures form heterocyclic amines. Both have the potential to cause cancer.
5. Avoid highly refined carbohydrates. White flour, white rice, sugar, low grade honey and other insulin promoting processed foods contribute to fat storage and cellular growth that can promote breast cancer.
6. Avoid multivitamins or foods fortified with folic acid. Folic acid is a synthetic substance associated with increased risk of breast cancer. Folate, the real thing, is found in green vegetables.
7. Stay lean and active. High levels of physical activity have been shown to reduce breast cancer risk by 25%. Obesity alone is cited as the cause of 17% of cases.
8. Do not drink alcohol. Even light drinking (3-6 alcoholic beverages per week) is associated with a 15% increase in breast cancer risk, so stick to water.
9. Expose the eye and parts of the body usually covered up to morning sunlight. Women who spend at least 3 hours a day outside may decrease their risk by 50%. Exposing the eye and parts of the body usually covered up (like your breasts) to morning infrared light contributes significantly to breast and overall health.
10. Switch out your coffee for green tea. Green tea outpaces coffee for its anti-cancer and health benefits.
Scientific references available upon request