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Five Easy Things You Can Do Now to Help Prevent Breast Cancer
Rather than focusing on breast cancer, Smart Women choose to focus on keeping our breasts healthy through smart lifestyle and food choices.
The following tips may surprise you because the actions and foods they suggest run counter to many alternative views on cancer prevention. They are supported by strong research, however – from the laboratory, with animals, and in long-term human studies. Thus, each of these tips has a solid scientific basis, unlike the claims made by those intent on selling you their opinions and products.
Embedding even one of these suggestions will certainly lower your risk of breast cancer. Using them all is even better.
1. Be more active
Evidence continues to accumulate that an active lifestyle is one of the best ways to reduce breast cancer risk. A study of 20,624 Norwegian women found that those who exercised or exercised regularly reduced their risk of breast cancer by 72%. (NO1/5/1997)
For breast health I walk every day, take a weekly yoga class, and do tai chi twice a week.
2. Eat more unrefined seed foods
All seeds provide phytoestrogens. Women who eat the most phytoestrogen foods are four times less likely to be diagnosed with breast cancer than those who eat the least. “No study has shown a degree of risk reduction similar to that found for phytoestrogens…” (Lancet10/4/1997)
Whole grains such as wheat, rice, corn, kasha, millet and quinoa are unrefined seed foods. Beans such as lentils, black beans, pinto beans, lima beans, and chickpeas are unrefined seed foods. Nuts including peanuts, walnuts, almonds and pecans are unrefined seed foods. And edible seeds like sesame, sunflower and pumpkin are unrefined seeds. Fruits and vegetables that are eaten with their seeds – such as strawberries, blueberries, raspberries, kiwi fruit, summer squash, tomatoes and cucumbers – count as unrefined seed foods. Even seeds used as seasonings count, such as cumin, coriander, caraway, anise and dill.
For breast health, I replaced all refined carbohydrates – including white rice and white/unbleached flour products such as pasta, bread, cookies, crackers, pretzels, bagels, donuts and cakes – with whole grain products.
3. Eat less vegetable oil; increase animal fat, especially from dairy products
“Diets rich in corn oil leave animals especially vulnerable to chemically induced cancers,” say researchers. (Science News, 6/24/89; 10/2/99) As frightening as this statement is, it is true not only of corn oil but of all vegetable (or seed) oils including those made from soybean, sesame, sunflower, cottonseed, flax and hemp.
If you doubt eating more animal fat and dairy products to reduce breast cancer risk, consider this important study reported in the Archives of Internal Medicine (1/12/1998). To determine whether food affects breast cancer risk. The diets of 61,000 Swedish women between the ages of 40-76 were followed for four years. The results? For every 5 grams (about a teaspoon) of vegetable oil consumed per day, risk of breast cancer. increased by 70% In contrast, for every 10 grams of fat from meat and dairy products in the daily diet, the risk of breast cancer was decreased by 55%
Another study, started in the early 1970s, followed the diets of 4,000 Finnish women for 25 years. Results recently published found that those who “drank the most milk had only half the risk of breast cancer of those who drank the least.”
American researchers agree. According to a report in International Journal of Cancer (2001), women who drank milk as children and continued to drink it as adults had half the rate of breast cancer of non-milk drinkers. (Yes, I buy organic milk, but the studies used regular supermarket milk.)
Why? Galactose, the primary sugar in milk, inhibits ovarian production of estradiol, a cancer-promoting hormone. Additionally, milk is rich in CLA (conjugated linoleic acid), a fat known to suppress mammary tumors in animals.
For breast health I use yogurt, cheese, milk, butter and olive oil every day, and eat meat occasionally.
Remember that olive oil is pressed from the fruit, not from the seed. Women whose diets are rich in olive oil, and who eat meat and dairy regularly, have the lowest rates of breast cancer in the world. (Journal of the National Cancer Institute18/01/1995)
4. Eat less tofu and soy drink; eat more miso and tamari
Although it is true that if you start eating soy foods as a child and continue through puberty, the breast tissues you create during your teenage years will be very resistant to cancer until after menopause. However, if you start eating unfermented soy (tofu, soy milk, and the like) after puberty, your risk of breast cancer increases. (Science News24/04/1999)
The active ingredient in soy – isoflavone – when given to breast cancer cells in petri dishes, causes them to grow rapidly. (Extracts of dong quai and licorice have a similar effect.)
Miso and tamari – fermented soy foods – are the exceptions. Both are strongly cancer-preventive, no matter when you start eating them. Animal studies have found both miso and tamari to be very effective at preventing cancer, even in mice genetically programmed to get breast cancer. And the more you eat, the more you lower your risk of cancer.
For breast health, I use miso and/or tamari daily. I sometimes eat tofu or edema. I drink no soy milk, and eat no other soy products of any kind.
5. Eat foods rich in antioxidants; avoid vitamin C and E supplements
A diet that contains plenty of foods rich in antioxidants definitely lowers the risk of breast cancer. But supplements seem to do the opposite.
Doctors in Stockholm observed that, among breast cancer patients, treatment failures were higher for women taking vitamin E supplements – and the failure rate increased with dose. When studying this effect, researchers found that the anti-cancer benefits of fish oils “disappeared when [we] gave… antioxidant vitamins”. In fact, when mice with breast cancer were given vitamin E supplements “the more we gave them, the bigger their tumors grew.” The authors conclude that vitamin E supplements “preferably protect cancer and even helps. its spread.” (Science News29/04/1995 and 15/07/1995)
Vitamin C (synthetic ascorbic acid) supplements are poorly utilized by body tissues. But cancer cells seem to thrive on it. (Cancer Research, 9/15/1999) One new “chemotherapy” binds a lethal form of zinc to a molecule of ascorbic acid; when the cancer eats the ascorbic acid, the zinc is released to kill the cancer cell.
For breast health I eat 5-7 servings of dark green and bright red/orange foods each day.
In addition to being active, choosing a diet high in phytoestrogens, eating one or more servings of dairy products daily, using miso and tamari regularly, and avoiding vitamin supplements, here are three more things you can do to help prevent breast cancer:
6. Sleep in the dark
Exposure to light at night increases the risk of breast cancer. The Journal of the National Cancer Institute (8/17/2001) report that chronic suppression of melatonin—an anticancer hormone made only in the dark—increases breast cancer risk by at least 36%.
For breast health, make sure there is no light (except from the moon) in the room where you sleep. Not even a night light. Not the light of a clock. Not the little lights on electronics.
7. Drink red clover infusion
Red clover is a powerful anti-cancer herb. It contains ten times more phytoestrogens than soy, and in a more complete form. I saw it clearly on the spot cancers and precancerous polyps hundreds of times. Since many breast cancers take 7-10 years to get big enough to be seen on a mammogram, I drink a quart of red clover infusion every week and skip the mammogram.
To prepare the infusion:
- Place one ounce, by weight (about one cup by volume), of dried red clover in a quart canning jar.
- Fill the jar to the top with boiling water and cover tightly.
- Let soak for four hours or overnight.
- Stretch and drink.
- Refrigerate excess and drink within 24-36 hours.
For breast health, I regularly drink an infusion of red clover.
8. Eat seaweed as a vegetable
If the long-lived and cancer-free Japanese have a secret, it’s seaweed, not soy. A sprinkling of seaweed as a condiment is nice, and so are nori rolls – but neither do much to prevent cancer. For this we must eat algae as a vegetable – at least a half-cup serving per week. Wakame, kombu, kelp, and alaria are particularly effective, but sea palm fronds, hijiki, nori, and dulse can be used occasionally.
There is a rich variety of seaweed available in Chinese grocery stores, health food stores, and by mail order.
These eight tips – five easy and three more difficult – will greatly increase your chances of living to be a wild, wise old woman with healthy breasts. That is the Wise Woman’s Way around the world.
Legal Disclaimer: This content is not intended to replace conventional medical care. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal instructions and use should be provided by a clinical herbalist or other qualified health practitioner with a specific formula for you. Any material contained herein is provided for general information only and should not be considered medical advice or consultation. Contact a reputable health practitioner if you need medical care. Exercise self-empowerment by seeking a second opinion.
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