| October is Breast Cancer Awareness Month, but we | | | | as tofu, miso or tempeh. Soybeans and other soy |
| should not wait until this month to implement | | | | products contain a plant estrogen called genistein. |
| prevention methods. With that said I wanted to | | | | This plant estrogen binds to receptors in the breast, |
| share some tips that can help reduce your chance of | | | | making it impossible for potentially cancer causing |
| developing breast cancer. | | | | forms of estrogen to connect with breast cells. |
| There is a 1 in 8 chance of developing breast cancer | | | | 6. Shop organic - Buy organic foods such as fruits, |
| in your life, but hopefully with this plan the odds will | | | | vegetables, meates, dairy and grains when ever |
| change. Although there are many drugs on the | | | | possible. Organic products do not contain pesticides |
| market and much research is being done, the odds of | | | | that have been linked to breast cancer. Dairy |
| a woman getting cancer in her lifetime aren't | | | | products and meats that are certified organic do not |
| shrinking. | | | | contain any growth hormones, such as bovine, a |
| It seems that diet has a lot to do with the handling | | | | chemical usually fed to cows. This chemical has been |
| of this disease and it is something we can definitely | | | | shown to promote the growth of breast cancer cells. |
| control. Diet has be proven to be the most effective | | | | 7. Eat Fish - Eat at least 3 servings of cold water fish |
| way to reduce your risk. There are many other | | | | a week. Some cold water fish are tuna, salmon, |
| suggestions such as exercise but today we will focus | | | | halibute, cod and sardines. If you can't eat fish you |
| on 10 simple ways you can change your diet and | | | | can take fish oil capsules or vegetarian supplements. |
| start protecting yourself today. | | | | The omega-3 oils inhibit the effects of compounds |
| 1. Reduce your Fat - Limit your fat intake by 20 | | | | known as prostaglandins. Prostaglandins have been |
| percent of your overall caloric intake. Research has | | | | associated with inflammation that will suppress the |
| proven that a diet high in fat will increase the risk of | | | | immune systems's ability to identify tumors. A higher |
| breast cancer. High fat diets have also been proven | | | | consumption of fish and fish oil has been found to |
| to produce chemicals in the intestine that bacteria | | | | reduce the cases of cancer. |
| convert to carcinogenic estrogens. These estrogens | | | | 8. Choose the right oils - Avoid canola oil, safflower |
| can then be stored in the fatty tissue of the breast, | | | | oil, sesame oil and margarine. It is best to use virgin |
| making the cells in the area more susceptible to | | | | and extra-virgin olive oil when cooking. Flaxseed oil is |
| cancer growth. | | | | also very wise to use as long as it is not heated; can |
| 2. Choose Crunchy Veggies - Eat plenty of | | | | be added to foods already cooked. Olive oil, a |
| cruciferous vegetables such as broccoli, brussel | | | | monounsaturated fat has been linked to lower rates |
| sprouts, cabbage, turnips and cauliflower. It is best to | | | | of cancer. Trans fats also called hydrogenated oils |
| steam them or eat them raw to best preserve their | | | | mainly found in margarine have been linked with high |
| cancer fighting nutrients. These types of vegetables | | | | rates of cancer. |
| contain sulfurous compounds called indoles, which | | | | 9. Add phytonutrients to your diet - Introduce nuts, |
| have shown to help eliminate estrogen from the | | | | legumes, seeds as well as fruits and a variety of |
| body and prevent it from triggering the growth of | | | | vegetables to your diet. These particular foods |
| breast cancer. | | | | contain phytonutrients. Phytonutrients are plant |
| 3. Increase your Fiber - Get plenty of fiber from | | | | compounds that protect against cellular damage and |
| foods such as vegetables and fruits, legumes and | | | | prevent cancer growth. Cooking with herbs such as |
| whole grains. The fiber tends to interrupt the | | | | dill, which contains a phytochemical called limonene, is |
| metabolism of estrogen and decreases the blood | | | | important for breast protection and rosemary has |
| levels of estrogen. The high levels of blood estrogen | | | | antioxidant and anti-tumor properties. |
| in the body are close in relation to higher risk of | | | | 10. Mushrooms - Mushrooms have medicinal |
| breast cancer. High fiber diets have been shown to | | | | properties. Some medicinal mushrooms include the |
| reduce the risk of of breast cancer by up to 54 | | | | Japanese variety of shiitake and maitake. Studies |
| percent. | | | | have shown that maitake mushrooms actually |
| 4. Try Seaweed- Try eating seaweeds such as kelp | | | | stimulate the immune function and prevent tumor |
| and nori or consider taking spirulina (blue algae) and | | | | growth. The ingredients in maitake mushrooms do |
| chlorella in a glass of juice daily. High consumptions of | | | | not kill the cancer cells directly, it activates the |
| kelp may explain the lower incidence of breast cancer | | | | immune system protecting against breast cancer. |
| in Japanese women. Kelp and chlorella have shown to | | | | Shitake mushrooms have also been found to boost |
| have anti-carcinogenic effects. | | | | the immune system. |
| 5. Soy Secret - It is smart to eat soy products such | | | | |