AGAINST
GOALS:Acceptable quality of life if living with breast cancer.
OBJECTIVES:
The bad news is that
more women in the United States are diagnosed with breast cancer every year than with any
other cancer. This year about 180,000 cases will be diagnosed and 44,000 women will
die of the disease. Cancer of all types is the number two killer in the U.S.
The good news is that many of these lives could have been
saved by early diagnosis. Experts estimate that one-third of all types of cancers
are linked to diet and that three to four million cases of cancer could be prevented each
year simply by making dietary changes, though not necessarily the ones you might think.
Include
fish once or twice a week in your menu. Recent research suggests that
omega-3 fatty acids from fish oil protect against cancers of the breast, mouth,
esophagus, stomach, pancreas, colon and rectum. Best sources of omega-3
fatty acids are herring (Atlantic), salmon (Chinook, pink), mackerel,
trout (Rainbow, farmed), sardines (Atlantic in oil), tuna (white in oil).
Good plan sources are flaxseed, walnuts, green leafy vegetables.
Include
more monounsaturated fats like olive oil and canola oil, nuts, seeds, avocados,
and natural peanut butter
Soy
Caution! Include only 2-3 servings per week of soy-based foods, such as soy
milk, soy nuts, tofu and soy protein powder in your menu. People with or
at high risk for hormone-sensitive cancers (breast cancer) and those taking
tamoxifen should avoid the use of all isoflavone soy supplements and
should limit soy foods. Some experts say to avoid getting more than 100 mg
per day of soy. Talk with your
doctor on your individual use of soy.
Instead of that morning cup of Java, choose green or black tea.
Evidence is mounting that tea may be a healthful addition to our diets. Laboratory
research has confirmed the cancer-fighting capabilities of several polyphenols, including
catechins in green and black tea, as well as theaflavins and thearubigins in black
tea. Polyphenols may help protect against cancers of the breast, lung, mouth and
pancreas or delay cancer by preventing DNA damage.
Consume at least five servings of fruits and
vegetables a day and nine is better. The more the better. Vitamins A and C, folate, calcium and
fiber are all found naturally in fruits and vegetables and are thought to prevent DNA
damage. Glucarate, also a substance found naturally in fruits and vegetables, is
believed to play a role in glucuronidation, a detoxification process that helps our bodies
excrete potential carcinogens, including pollutants, toxins and excess hormones.
Naturally occurring phytochemicals have been shown to decrease the risk for some
cancers.
Comsume
more folate/folic acid from dried beans, lentils, orange juice, asparagus,
avocados and fortified cereals. Ask your doctor about taking a daily
multivitamin with 400-600 micrograms of folic acid.
Here
is a small anti-cancer shopping guide: Berries (all berries, fresh or
frozen; daily), Brazil nuts (two per day), citrus fruits (daily), cruciferous
vegetables (broccoli, Brussels sprouts, cabbage, cauliflower or kale; 3 servings
per week), fish (especially salmon, sardines, mackerel, herring or tuna; 2-4
servings per week), flaxseed (only ground flaxseed or flax meal, not flax oil,
store in freezer to keep fresh; 2 TBS daily), legumes (fresh or canned lentils,
dried beans, peas; 3-4 servings per week), soy (look for soy to be one of first
three ingredients but limit to 2-3 servings per week with breast cancer),
tea (green, black or oolong, freshly brewed is best; 2-3 cups per day), tomatoes
(cooked tomato products have more lycopene; 4+ servings per week), whole grains
(first ingredient whole grain, 10% or more fiber; 3 servings per day), yogurt
(low fat with active cultures; daily).
Get at least 30 minutes (60 is better) of physical activity most days of the
week such as walking, swimming, water aerobics, dancing, tennis, bike riding,
resistance training, etc. But, also increase your daily movement by
parking further away from all stores or work, walk to mailbox, take the stairs,
no drive-throughs, 5-10 minute walks after meals. Get creative. Move
more!
Identifying Cancer Promoters Being overweight.
Limit weight gain in adulthood to 10# or less. Try to lose 5-10% of your
body weight over the next 6 months.
Excessive calories. Change to 3 small meals and 3 small snacks to better
control calories. This is the best way to eat to lose weight. We
store less fat with smaller meals and snacks than 2-3 larger meals per day.
Dietary saturated fat and trans fatty acids. Limit saturated fat from
animals like fatty cuts of meat and whole fat dairy. Also limit trans
fatty acids from stick margarine, packaged cookies, crackers, and chips, French
fries, doughnuts. Check the ingredient list for hydrogenated or partially
hydrogenated fats. If they are present, the product has trans fatty acids.
Red meat consumption. Limit consumption to 3-4 ounces twice a week,
broiled, baked or grilled. Choose loin and round cuts.
Nitrates and nitrites.
Limit intake of cured meats like hot dogs,
sausage and bacon or at least
eat with vitamin C-rich foods to protect against ill effects.
Refined carbohydrates (simple carbohydrates). Consume less sugary and
highly processed carbohydrates like soft drinks, most sweets and grains made
with white flour and less than 10% fiber such as white bread, cereals like Corn
Flakes and Rice Krispies, saltine crackers, white rice, pasta, white flour
tortillas. Choose whole grains, 10% or more fiber for breads, cereals and
crackers, brown rice, whole wheat pasta, corn or whole wheat tortillas.
Check the food label. Beware of foods with high fructose corn syrup in the
ingredient list - regular sodas!
Alcohol. Stop drinking alcohol. In moderation, alcohol may protect
the heart but may increase the risk of breast cancer.
See your physician for a check-up today! Early
detection can be the difference between life and death.
Go to "Monthly Topic" above for a detailed description of the monthly lessons.
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