As women, as we get older, we may start to worry about the risk of breast cancer. The aging process is the biggest risk factor for breast cancer because as we get older our bodies experience more genetic damage and we are less capable of repairing that damage. However, although 80 per cent of cancers are diagnosed in people over the age of 60, almost 40 per cent of breast cancers are now being diagnosed in younger women.
There are lots of actions you can take to including:
- Maintaining a healthy weight
- Taking regular exercise
- Limiting alcohol intake
- Never smoking or quitting smoking and
- Eating a nutritious diet
There are certain foods and supplements that can boost your immune system and assist in keeping your risk of breast cancer as low as possible
- Garlic – it is thought that garlic contains active factors that kill cancer cells and prevent the formation of new blood vessels for tumours. Onios and spring onions have also been found to contain cancer-inhibiting properties
- Phytoestrogens – contained in vegetables, fruit, greens and pulses including chick peas, lentils, beans and soya beans. The advice on phytoestrogens has been conflicting with some commentators suggesting that they were dangerous for women at risk of breast cancer or being treated for it because of their hormone-like action. However, research has shown that phytoestrogens can block the oestrogen receptors on breast cancer cells and prevent cancer developing (J Ziegler, 1994).
- Indole 3 Carbinol (I3C) – found in broccoli, cabbage, brussel sprouts, kale and pak choi. . This substance can reverse estrogen driven cancers, block estrogen receptor sites and restore damaged genes.
- Carotenoids – from colourful foods such as sweet potato, carrots, tomatoes, pumpkin, apricots, peppers, cantaloupe melon and mango. Carotenoids are converted in the body into water soluble Vitamin A, a powerful disease fighting anti-oxidant.
- Flaxseeds (linseeds) – contain lignans which help the detoxification of estrogen through the digestive system
- Fibre – found in whole fruits (rather than juices)and vegetables. Soluble fibre binds estrogen so that it is excreted more efficiently
- Vitamin D – helps the body to eliminate unhealthy cells and stop the multiplication of malignant breast cells. You can help your body to produce Vitamin B by spending at least 30 minutes a day (avoiding the hottest part of the day) or you can take a supplement.
- Vitamin E – is a fat-soluble antioxidant which helps to control inflammation. Taken as a supplement
- Omega 3 – keeps breast tissue less dense and reduces inflammation. It can be obtained by eating oily fish or taking fish oils.
- Probiotics – help to control estrogen by binding it in the gut and helping the body to excrete it efficiently
So, there are lots of good foods you can include in your diet that will help you to lower your risk of breast cancer.
*J. Ziegler, ‘Soybeans show promise in cancer prevention’, Journal of the National Cancer Institute(1994), 86, 1666-7
