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Five Easy Things You Can Do Now to Help Prevent Breast Cancer
Rather than focusing on breast cancer, Wise Women chooses to focus on keeping our breasts healthy through wise lifestyle and dietary choices.
These tips may surprise you, since the actions and foods they suggest contradict many alternative views in cancer prevention. They are supported by solid research, however – from the laboratory, with animals, and in long-term human studies. Therefore, each of these tips has a solid scientific basis, unlike the assertions made by people who intend to sell you their opinions and products.
Embarking on even one of these suggestions will definitely reduce the risk of breast cancer. Using them all is even better.
1. Be more active
Evidence continues to accumulate that a vigorous lifestyle is one of the best ways to reduce the risk of breast cancer. A study of 20,624 Norwegian women found that those who exercised or worked out regularly reduced their risk of breast cancer by 72%. (NEJM1/5/1997)
For breast health I walk every day, take a weekly yoga class, and do tai chi twice a week.
2. Eat more unrefined grain foods
All seeds provide phytoestrogens. Women who eat the most phytoestrogenic 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 grain foods. Beans such as lentils, black beans, pinto beans, lima beans, and chickpeas are unrefined grain foods. Nuts including peanuts, walnuts, almonds, and pecans are unrefined grain foods. And edible seeds like sesame, sunflower, and pumpkin are unrefined grain foods. Fruits and vegetables eaten with seeds — such as strawberries, blueberries, raspberries, kiwi fruit, summer squash, tomatoes, and cucumbers — count as unrefined grain foods. The same seeds are used as condiments, such as cumin, coriander, caraway, anise, and dill seeds.
For breast health, I replace 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 in dairy products
“Diets high in corn oil leave animals especially vulnerable to chemically induced cancer,” said researchers. (Science News, 6/24/89; 10/2/99) As scary as this statement is, not just corn oil, but all vegetable (or seed) oils including those made from soybeans, sesame, sunflower, cottonseed, cottonseed, and hemp.
If you have doubts about eating more animal fat and dairy products to reduce the risk of breast cancer, consider this study reported in Archives of Internal Medicine (1/12/1998). To determine whether food affects the risk of breast cancer. 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, the risk of breast cancer. increase not 70%. Conversely, for every 10 grams of fat from meat and dairy products in the daily diet, the risk of breast cancer was. decrease by 55%.
Another study, started in the early 1970s, followed the diets of 4,000 Finnish women for 25 years. The results published recently found that those who “drank more milk had only half the risk of breast cancer in those who drank less.”
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 breast cancer rate of non-milk drinkers. (Yes, I buy organic milk, but the study used regular supermarket milk.)
Why? Galactose, the main sugar in milk, slows ovarian production of estradiol, a cancer-promoting hormone. In addition, milk is rich in CLA (conjugated linoleic acid), a fat known to suppress breast tumors in animals.
For breast health I use yogurt, cheese, milk, butter, and olive oil daily, and eat meat occasionally.
Remember that olive oil is pressed from a fruit, not a seed. Women with diets high in olive oil, and who regularly eat meat and dairy products, have the lowest rates of breast cancer in the world. (Journal of the National Cancer Institute18/1/1995)
4. Eat less tofu and soy drinks; eat more miso and tamari
While it is true that if you start eating soy foods as a child and continue throughout puberty the breast tissue you create during your adolescence will be very resistant to cancer until after menopause. However, if you start eating unfermented soy (tofu, soy milk, etc.) after childhood, the risk of breast cancer increases. (Science News4/24/1999)
The active ingredient in soy – isoflavones – when fed 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 food – are the exceptions. Both are strongly cancer-preventive, regardless of when you start eating them. Animal studies have found both miso and tamari to be very effective in preventing cancer, even in mice genetically programmed to get breast cancer. And the more you eat, the more you reduce your cancer risk.
For breast health, I use miso and/or tamari daily. I occasionally eat tofu or edemame. I don’t drink soy milk, and I don’t eat any other soy products.
5. Eat foods rich in antioxidants; Avoid supplements of vitamins C and E
A diet rich in antioxidant-rich foods definitely reduces the risk of breast cancer. But supplements seem to do the opposite.
Doctors in Stockholm observed that, among breast cancer patients, treatment failure was higher for women taking vitamin E supplements – and the failure rate increased with dose. Studying this effect, the researchers found that the anti-cancer benefits of fish oil “disappear when [we] provided…antioxidant vitamins”. In fact, when mice with breast cancer were given vitamin E supplements “the more we gave them, the bigger the tumors grew.” The authors concluded that vitamin E supplementation “preferably, protect a cancer and even help. spread it.” (Science News4/29/1995 and 7/15/1995)
Supplements of vitamin C (synthetic ascorbic acid) are poorly used by body tissues. But cancer cells seem to thrive on it. (Cancer research, 9/15/1999) A new “chemotherapy” links 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, choose a diet high in phytoestrogens, eat one or more servings of dairy products daily, use miso and tamari regularly, and avoid vitamin supplements, here are three more things You can help prevent breast cancer:
6. Sleep in the dark
Exposure to light at night increases the risk of breast cancer. Journal of the National Cancer Institute (8/17/2001) reported that chronic suppression of melatonin – an anti-cancer hormone that occurs only in the dark – increases the risk of breast cancer 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 from a clock. Not the little lights on electronics.
7. Drink red clover flower 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 in place cancer and pre-cancerous 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 canning jar.
- Fill the jar to the top with boiling water and cover tightly.
- Leave to steep for four hours or overnight.
- Strain and drink.
- Refrigerate excess and drink within 24-36 hours.
For breast health, I drink red clover infusion regularly.
8. Eat seaweed as a vegetable
If the long-lived, cancer-free Japanese have a secret, it’s algae, not soy. A sprinkling of kelp as a condiment is nice, and so are nori rolls – but neither does much to prevent cancer. For this, we must eat seaweed as a vegetable – at least a half-cup serving per week. Wakame, kombu, kelp, and alaria are especially effective, but sea palm fronds, hijiki, nori, and dulse can be used on occasion.
There is a rich variety of seaweed available in Chinese supermarkets, 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. This is the Wise Woman Way of the world.
Legal disclaimer: This content is not intended to replace conventional medical treatment. 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 care professional with a specific formula for you. All materials contained herein are provided for general information only and should not be construed as medical advice or consultation. Contact a reputable health care professional if you need medical attention. Exercise autonomy by seeking a second opinion.
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