Breast Health Diet
As we near the end of October, the official month of breast cancer awareness, I am struck by the walks, and runs, and the amazing emotional support that I see among women and families as we rally to fight this devastating disease.
As I look closely at it all, I can see that there is a very important piece missing. Unlike many things in life that are out of our control, this piece is one part to this very confusing puzzle that we can control, it’s the lifestyle piece.
Lifestyle is a broad term that encompasses they way we eat, what we drink, exercise, mental and emotional health, stress, and how we respond to what life gives us. When the lifestyle piece is lacking it can contribute to the nutritional deficiencies and inflammation that are known to cause cancer. Additionally, a deficient lifestyle can negatively influence genetics and encourage an unwanted genetic change to occur.
What causes Cancer?
Cancer is caused by a myriad of factors including diet, lifestyle, nutritional status, stress, mental emotional stressors, genetic predisposition, inflammation, environment, and some factors mysterious. This has resulted in the cure for cancer to be elusive and out of reach. This has left many feeling powerless over the disease.
We are not powerless! We have more power within us and through our choices than we give credit to. First comes education, and then comes prevention. I am passionate about patient education. With a deeper understanding of the details we can make lasting choices that positively impact health. Prevention is the best way to maintain health.
7 Principles of the Breast Health Diet
This is the overall premise of the principles and should be the internal mantra of every woman. This is the foundation of health.
*Let food be my Medicine and Medicine be my food
*Without proper diet no medicine will work, with proper diet no medicine is necessary.
*Of the 200,000 cases of breast cancer that are diagnosed each year, 1/3 can be prevented by lifestyle changes.
1) Whole foods with lots of FIBER prevent cancer.
Every single time we eat our body is panning for gold, looking for the particular mineral or antioxidant that it needs to function optimally.
A whole food diet consists of:
*Fruits and Vegetables
*Plant based foods high in Vitamins, Minerals, Anti-oxidants, Lignans and Fiber. Whole foods are high in fiber that helps to pull toxins and environmental estrogens out of our digestive system before they become recycled and detrimental. The standard American diet provides15 grams of fiber per day, 30 grams is recommended.
*Minimal processing, packaging, pesticides, antibiotics and hormones.
*Eating 5 servings of fruits and vegetables in all colors daily. This lowers breast cancer risk by 46%.
2) Green Tea: Trade coffee for Green tea. Many studies have been published on the anti-cancer effects of green tea. Green tea is a powerful antioxidant, anti-inflammatory, and will promote cancer cell death.
Women who drink tea lowered their risk of developing breast cancer by 12%.
3) Cruciferous vegetables assist in detoxification through the liver.
(Cabbage, broccoli, Brussels sprouts, cauliflower, bok choy, turnip, horseradish, radish, kale, arugula, collards.)
*These shut off key enzymes for breast cancer growth.
*Down regulate estrogen receptors
*Prevent tumors from invading and spreading
4) Exercise 30 minutes 3x/week reduces breast cancer risk by 30-50%.
Eliminating toxins by sweating, increasing circulation, improving blood flow, decreasing stagnation and enhancing lymphatic flow.
5) Walnuts: These natural marvels are a better choice than chips. They are high in omega-3 fats, antioxidants, and phytosterols, shown to slow the growth of breast tumors.
6) Vitamin D3 – proper levels of Vitamin D can reduce the risk of breast cancer by 30%. Supplementing with 1,000-2,000iu daily is beneficial until you go to the doctor and get a recommendation based on your specific needs. (CLICK HERE to order)
7) Vitamin B12 and Folic Acid – are essential for healthy cell division and ensuring proper DNA messaging without mutation. Folic acid is available through vegetables and supplementation; Vitamin B12 is only available through red meat consumption and supplementation. The active form of B12 is methylcobalamin and the active form of folic acid is called 5-MTHF. (CLICK HERE to order)
-Be Healthy, Happy, and Holistic
(For healthy eating tips and recipes, check out my cook book, Feed Your Cells!)
