Can breast cancer be prevented?

One in eight women will be diagnosed with breast cancer.  Although heart disease is the leading cause of death in the US, most women will say that breast cancer is their biggest fear.  There are things you can do to lower you risk.

* See your doctor for regular exams
* Don't smoke
* Maintain a healthy body weight
* Exercise is very important, especially aerobic exercise
* Limit alcohol intake to no more than one drink per day or less
* If you are at an age where you are considering hormone replacement therapy, consult your physician and do your own research, it is a big decision because there is evidence suggesting that hormone replacement therapy will increase your risk for breast cancer.

There is no specific way to prevent breast cancer. Most cancers occur due to chance and for no known reason. Researchers have ideas of how breast cancer forms, but little information as to why -- much less, why in any one particular case. Researchers have identified risk factors that increase some women's chances of getting breast cancer. Some risk factors, like your age, are unalterable. While others, such as the amount of colorful vegetables you eat, are within your control. All of these factors are simply risk factors. Having one or more does not mean that you will get breast cancer. Likewise, altering a risk factor, if you can, doesn't mean that you won't get breast cancer. If you are ever diagnosed with breast cancer, do not think that it was your fault or that you could have done something to prevent it. All women are at risk for developing breast cancer. (However, most women vastly overrate their risk for developing breast cancer. It's not all that common.) Most cancers will occur in spite of any risk factors or preventive steps. Cancer happens. It is no one's fault.

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The scientific evidence shows that women have the power to achieve substantial protection against breast cancer with preventive lifestyle measures.

Cancer-fighting compounds have been identified in many plant foods, and consumption of these foods is linked to dramatically lower risk of cancers.  As I describe in my book Super Immunity, G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries and Seeds) are foods with powerful immune-boosting and anti-cancer effects.  These foods help to prevent the cancerous transformation of normal cells, and keep the body armed and ready to attack any pre-cancerous or cancerous cells that may arise.

Some foods are particularly protective against breast cancer because of anti-estrogenic properties: cruciferous vegetables (like cabbage, kale, broccoli, cauliflower and bok choy), mushrooms, and certain seeds (flax, chia and sesame). Cruciferous vegetables promote excretion of estrogen, mushrooms contain aromatase inhibitors that inhibit the production of estrogen, and flax, chia and sesame seeds contain lignans, which block the cancer-promoting actions of estrogen in the body. Consume these foods daily. In one study, women who ate the equivalent of about one button mushroom per day had a 64% decreased risk of breast cancer. Another study showed that one serving of cruciferous vegetables daily was associated with a 50% decrease in breast cancer risk.

To achieve high levels of protection, animal protein should be limited or avoided, due to its ability to elevate a growth hormone in the body called IGF-1, which is correlated with cancer risk.  Also, avoid grilled or fried foods. Meats (not just red meat, chicken also) cooked at high temperatures produce carcinogenic compounds called heterocyclic amines. Dry cooked or fried starchy foods also produce potentially carcinogenic substances. Processed foods, sugars, and white flour products should also be avoided.

In addition to paying attention to including anti-cancer foods and avoiding harmful foods, there are additional steps you can take to reduce your risk of breast cancer further: avoid alcohol, do not smoke, do not use hormone replacement therapy, do not take supplemental folic acid (get real folate from natural foods like leafy greens), maintain healthy vitamin D levels (30-50 ng/ml), exercise regularly, and maintain a healthy weight. Also, having children earlier in life, having multiple children, and breast feeding longer are protective.