Tag Archive for "breast cancer risk"

Eat G-BOMBS to Decrease Risk of Breast Cancer

By: Natasha Uspensky, CHHC

With Angelina Jolie’s recent publicity for her decision to get a preventative double mastectomy after finding out she was positive for the BRCA1 gene mutation, everyone is all abuzz about whether or not they should get tested, and whether preventative mastectomies are viable measures to take for peace of mind. The truth is, genetic testing is not financially feasible for a lot of people, and even for those women who do test positive, parting with their beautiful boobies (and the subsequent reconstructive surgery) just doesn’t sound like their cup of tea. So what’s a girl to do?

As a holistic nutritionist, I am always going on and on about the cancer preventing power of food. Making changes to your diet to increase breast cancer-fighting foods decreases risk even if you are a carrier of the BRCA1 gene mutation, or have another genetic predisposition towards breast cancer. Truth is, eating healthy, potently anti-carcinogenic foods is something every woman has access to, and it should be the first line of defense to decrease risk or breast and other cancers, regardless of whether or not you are at risk.

One of my absolute favorite nutrition teachers, Dr. Joel Fuhrman, coined the acronym “G-BOMBS” in his book Super Immunity, and it’s a wonderful way to remember what foods to increase every single day to decrease your breast cancer risk (as well as your risk of all other cancers).

G-BOMBS: Top 6 Breast Cancer Prevention Foods

1. G – GREENS:

Greens are the number one most potent cancer preventing and fighting foods. The phytonutrients in dark leafies pack a potent cancer preventing punch with lots of folate, calcium and carotenoids. Cruciferous greens (like kale, broccoli, bok choy) are high in glucosinolates, which are a key ingredient in cancer prevention. Plus, they also scrub your system of the excess estrogens that can lead to breast cancer and all kinds of reproductive system issues, which makes them the absolute best food for breast cancer prevention. Extra bonus? Greens lower your risk of heart disease, diabetes, and can slow the signs of aging. Plus, they’re amazing for weight loss! Make sure to eat greens at least twice a day!

2. B – BEANS:

A study in the International Journal of Cancer showed that women who eat beans and lentils frequently have a significantly lower risk of developing breast cancer than women who don’t. Beans stabilize blood sugar and hormone levels, are loaded with fiber, and are an amazing source of calcium, iron, and protein, making them the ideal choice for replacing some animal protein in your diet (which is linked to an increased risk of breast cancer). Beans are also amazing for weight loss and reducing cravings! Make sure to eat beans several times a week!

3. O – ONIONS:

Onions, along with their cousins in the allum family, garlic, leeks, scallions, and shallots, are super high in organosulfur compounds, which prevents growth of cancer cells, detoxifies carcinogens, and have anti-inflammatory effects that lower cancer risk substantially. Not only that, but these powerhouses have immune-boosting and anti-diabetic effects on the body as well. These puppies are also great for digestive health, general detox, and cold-prevention. Make sure to cook with onions and garlic everyday!

4. M – MUSHROOMS:

In a recent Chinese study, women who consumed fresh, cooked mushrooms daily had a 64% decrease in risk of breast cancer! The study also found that women who consumed mushrooms daily and drank green tea daily had an 89% decrease in risk! 89%!!! That’s huge. Now imagine what these two potent cancer preventers could do if they were a part of a diet high in all the other G-BOMBS?? Even genetics couldn’t stand a chance! In addition to preventing all kinds of cancer, mushrooms also have an anti-inflammtory effect on the body, slow signs of aging, block the production of excess estrogen. Amazing! Make sure to eat cooked mushrooms at least 4 times a week, or daily if you have a hereditary predisposition toward breast cancer.

5. B – BERRIES:

You’ve been hearing me talk forever about all the health benefits of berries. Blueberries, blackberries and strawberries are nature’s perfect superfoods, loaded with vitamins and antioxidants, which are vital in decreasing your risk of breast cancer. These beauties slow the growth of tumors, cognitive decline, and aging, and protect your heart as well! Instead of eating candy and sweets, the sugar in which increases risk of cancer and inflammation, reach for nature’s candy, berries! Eat a handful of berries every day.

6. S – SEEDS:

Nuts and seeds truly are two of nature’s perfect foods. Loaded with healthy fats, protein, minerals (like cancer protective selenium), and vitamins, these little guys are potent cancer-fighters. Flaxseeds, hemp seeds, walnuts and chia seeds are amazing sources of omega-3’s, which have been shown to be super effective at blocking the growth of breast cancer cells. Nuts and seeds are filling, making them an amazing weight loss food, and they also prevent against heart disease and diabetes! Make sure to eat a handful of nuts every day, and use flaxseed oil in your smoothies and on your salads!

10 Foods That Prevent Breast Cancer (And 5 That Cause It)

By: Natasha Uspensky, CHHC Monday, October 15, 2012 Diet and Foods, Healthy Eating, Nutrition, Organic Beauty, Wellness breast cancer, breast cancer awareness, breast cancer awareness month, breast cancer risk, cancer Permalink 0

In honor of Breast Cancer Awareness Month, I thought it would be awesome to feature some amazingly healthy foods that have been shown to reduce risk of breast cancer. Effectively minimizing your risk of all types of cancer is a holistic undertaking, involving healthy lifestyle changes, stress management, and avoiding toxic chemicals and carcinogens, but starting with what you put in your body is always best! Load up on these potent foods, especially if you have a family history of breast cancer.

Cruciferous vegetables: Broccoli, brussels sprouts, cauliflower, cabbage, and all other veggies in this powerhouse family contain glucosinolates and indole-3-carbinole, which lower levels of the types of estrogen that can cause breast cancer. In general, cruciferous veggies have remarkable hormone balancing effects, which are wonderful for women’s health!
Yellow-Orange vegetables: Carrots, orange bell peppers, sweet potatoes and other orange veggies are super high in beta-carotene, which lowers breast cancer risk.
Tomatoes: These red beauties are high in lycopene, especially when cooked. Lycopene lowers risk of breast cancer in women and prostate cancer in men! So load up on organic ketchup, organic tomato sauces, fresh and sun-dried tomatoes.
Red Grapes: Red grapes have been shown to significantly reduce breast cancer risk, so eat up and have an occasional glass of red wine as well. Never exceed more than one glass of red wine (or any other alcoholic beverage) a day, however, because crossing that threshold has actually been shown to increase breast cancer risk by 20-25%.
Dark Leafy Greens: These cancer-fighting all-stars should be a HUGE part of everyone’s diet. Research has shows that breast cancer risk was cut in half in women who ate a full serving of spinach at least twice a week. Make sure to vary your greens to get the full benefit… kale, swiss chard, and collards are other great options!
Cold-Water Fish: Salmon, anchovies and sardines are loaded with omega-3’s and are low on mercury. Research shows that women with higher tissue levels of omega-3’s have much lower incidence of breast cancer. An added bonus is lower risk of heart disease, inflammation, and Alzheimer’s!
Flaxseeds and Flaxseed Oil: Aside from high levels of omega-3’s, flaxseeds also contain high levels of lignans, which lower risk of estrogen-dependent cancers.
Green Tea: This potent drink is high in the compound, EGCG, which significantly lowers risk of developing breast cancer, and inhibits the growth of the cancer in women who already have it. Opt for a cup a day of pure green tea (not decaf, not bottled) each day, sweetened with raw honey, stevia, or agave.
Whole Grains: Studies have shown that women who eat a lot of refined grains had a higher occurrence of breast cancer, due to the hormone altering effects of these foods. On the flipside, women who consumed plenty of whole grains like quinoa, brown rice, rye, and bran, had much lower risk and incidence of breast cancer.
Whole Soy: Organic, non-GMO, whole soy foods like tempeh and edamame have been shown to reduce cancer risk due to their isoflavinoids, which act as weak estrogens that inhibit the effects of more powerful, cancer-causing estrogens. BUT, beware of processed soy, which is found in packaged foods and junk foods, and can flood your system with too much of these estrogens over time. Opt for whole soy foods a few times a week, and avoid all foods containing processed soy.

There are also several foods that have been shown to increase risk of breast cancer. Avoiding these foods is a crucial part of eating to lower your risk!

High-Fat Meat & Dairy: The saturated fats in meat and dairy not only raise risk of breast cancer (and all other forms of cancer), but also cause obesity and high BMI. Maintaining a BMI of over 25 raises breast cancer risk significantly. If you eat dairy, keep it to low-fat varieties, and treat cheese as a treat (like ice cream!), not a dietary staple! If you eat meat, keep it to chicken, fish, and eggs, and cut out the red meat, processed meat (like hot dogs and lunch meats), and bacon.
Alcohol: As I wrote above, drinking more than 1 alcoholic beverage per day raises risk of breast cancer by 20-25%, making it one of the most substantial dietary cancer risk factors. Keep it under 1 drink a day, and stick to red wine when you do drink.
Doughnuts: Not only are these diet busters terrible for your waistline and general health, they also increase cancer risk! Loaded with refined flour, refined sugar, hydrogenated oils, and acrylamides (created when starchy foods are fried), these bad guys pack a 1-2 cancer-causing punch.
French Fries: Like doughnuts, these are loaded with fatty hydrogenated oils and acrylamides, which raise cancer risk significantly. Opt for oven-baked or roasted potatoes instead!
Sugar: Refined white sugar, and all the foods that contain it, raise blood glucose levels, which in turn raises insulin. High levels of insulin in the blood causes an increase free-circulating estrogens, which, you guessed it, cause breast cancer. Avoid all sugary baked goods, candies, cereals, and processed foods, and forgo that scoop of sugar in your coffee or tea. Opt instead for stevia, agave, or raw honey, which can all be used in baking as well! And definitely avoid artificial sweeteners like Splenda, Nutrisweet, Equal, and Sweet & Low, all of which may increase the risk of cancer and other diseases.