BREAST CANCER AND NUTRITION

The most common cancer among North American women, breast cancer strikes nearly 200,000 annually. October is National Breast Cancer Awareness Month, the perfect time to take stock of your lifestyle, take action and reduce your risk.

The causes of breast cancer are not well-understood, but research indicates eating a low-fat diet with plenty of fruits and vegetables may offer protection. Obesity may also be linked to breast cancer, so maintain a healthy weight and stay physically active. Limit alcohol consumption.

PHYTOCHEMICALS:
Phytochemicals are compounds that are produced by plants ("phyto" means "plant"). They are found in fruits, vegetables, grains, and beans. Try for 5 cups of fruits and vegetables combined everyday. Some of these phytochemicals that can reduce your cancer risk by as much as 40% are:

• Beta carotene in orange and yellow fruits and vegetables
• Resveratrol in red wine
• Polyphenols in tea
• Isothiocyanates in cruciferous vegetables (broccoli, brussels sprouts, kale, spinach, cauliflower, etc)
• Flavonoids in soybeans, grains, fruits and vegetables
• Antioxidants in all fruits and vegetables, especially the red, pink, orange, dark green and yellow-colored varieties.
• Carotenoids in orange and yellow fruits and vegetables
• Anthocyanins in grapes and berries
• Sulfides in garlic and onions

A carrot, for example, has more than 100 phytochemicals. More than 4000 phytochemicals have been identified so more research is needed to find out which ones may offer the most protection.

Keep in mind that there is no evidence that taking phytochemical supplements is as good for you as eating the whole fruits, vegetables, beans and grains that contain them. It is the combination of these compounds and the other foods eaten with them that work in a synergy to keep the body healthy.

So far there is no conclusive evidence that any phytochemicals will help get rid of cancer if you have it.

FLAXSEED:
Flaxseed, also called lignans, is a good source of Omega-3 fatty acids, compounds that may have a weak estrogen effect. When a weak estrogen-like substance takes the place of the body’s natural strong estrogen in a breast cell’s estrogen receptor, then the weak substance can act as a relative anti-estrogen. Some breast cancers depend on estrogen for growth, so these "lignans" might help work against tumor growth. Eat 1-2 tablespoons/day. Ground is better than whole because the lignans are present in the hull of the seed.

LYCOPENE:
Lycopene, an antioxidant, makes tomatoes red and gives orange fruits and vegetables their color. Cooking tomatoes with some oil makes it easier for the body to absorb lycopene, compared to the raw form. Eat a1 serving daily.

There is no scientific evidence that a raw food diet or a macrobiotic diet will reduce the risk of breast cancer. However, eating less animal protein and more beans, nuts, seeds and soy as protein sources has been linked to a lower risk.