October is Breast Cancer Awareness Month, and this is a good time to evaluate certain risks, lifestyle factors and habits that can impact breast health. About one in five women will be diagnosed with breast cancer and this number may be as high as one in three in heavily populated areas.
Some food scientists and researchers believe that all risk factors, combined, may not exert as much influence, on breast cancer risk, as good nutrition. The type of diet known to support breast health has multiple other health benefits, including the promotion of cardiovascular health. This healthy diet is low in saturated fat, high in omega-3 fatty acids (such as fish oil), high in fiber, nutrient-dense, and low in calories and simple sugars. It also must incorporate certain protective substances, such as antioxidants and other plant compounds found in fruit, vegetables and soy.
According to Dr. Steven Holt, founder of the Holt Institute of Medicine, "The promotion of breast health is a key public health initiative in the U.S. However, current breast cancer prevention strategies have some disadvantages and limitations. These strategies depend on early diagnosis and intervention, which may not always be possible through manual breast exams or mammograms."
Environmental Carcinogens To Avoid:
According to the American Cancer Society, there are many potential cancer, causing carcinogens, in our daily environment, that women must either avoid or limit in order to maintain optimal breast health. Some of these include:
- Alcohol - consuming more than nine drinks per week is associated with increased risk of breast cancer
- Aflatoxins - often found in moldy nuts, seed and grains
- Burned proteins - from charred meats off the grill
- Cyclamates - including artificial sweetners like saccharin
- Coal-tar based food colorings - also found in some cosmetics
- DES - a synthetic estrogen
- Formaldehyde - an industrial solvent used in rugs, plastics and new clothing
- Nitrates and nitrites - found in prepared foods like hot dogs, bacon and lunch meat
- Smoked foods - including bacon, ham, fish and cheese
Women are also encouraged to follow the American Cancer Society's guidelines for monthly self-exams and mammograms. Nevada Health Centers Inc. is a private, non-profit community health center that provides health services throughout Nevada. The Mammovan is a mobile mammography service that travels to underserved areas to provide mammograms to isolated or uninsured women.
Studies show that antioxidants are crucial for breast health. Phytochemicals, with antioxidant actions, are also ideal for use in synergistic formulations to promote breast health. Evidence based synergistic supplement approaches include: ellagic acid, Wakame seaweed, lycopene, bioflavanoids, garlic, green coffee been and green tea polyphenols, resveratrol, sulforaphane, evening primrose oil, Panax ginseng, calcium D-glucarate, flax seed, indole-3-carbinol, Maitake mushroom and turmeric.
According to a recent study, published in the October 2011 issue of The Journal Of Nutrition, eating blueberries may inhibit tumor growth in certain breast cancers. Rich in antioxidants, blueberries are also great to get glowing skin.
Try this quick and simple recipe for Blueberry Mousse from Cal-a-Vie in Vista, California.
Blueberry Mousse (Serves 12)
2½ cups frozen blueberries (reserve 2 tbsp for garnish)
2 tsp crème de cassis
2 tbsp honey
½ ripe banana
¼ tsp vanilla
¼ cup non-fat powdered milk or ¼ cup protein powder
Juice of ½ an orange
Instructions:
- Chill the bowl of a food processor. Combine blueberries, crème de cassis, honey, banana, vanilla and powdered milk in the bowl and process for 4-5 minutes, or until thick and smooth.
- Spoon into 12 chilled champagne glasses and garnish with the remaining blueberries.
- Serve immediately before the mousse has a chance to liquefy, or freeze to serve later.
"Living well...one healthy step at a time"
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