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Smart Choices: Diet linked to breast cancer prevention
Siobhan Walsh - Smart Choices : April 7, 2010
The subject of women and breast cancer is complicated and seldom are lifestyle choices and the food we eat part of that important conversation.
Take the time for breast self-awareness and regular clinical exams but, also, evaluate your lifestyle.
Eating well and exercising can't reverse genetic dispositions, but women can be empowered knowing smart lifestyle choices reduce their chance of getting breast cancer or having a recurrence.
“A healthy diet and a few lifestyle changes may reduce the overall risk of developing breast cancer,” said Jenny Guerra, registered dietitian at the Cancer Therapy & Research Center (CTRC). “Maintaining a healthy weight, eating a colorful, plant-based diet, exercise and limiting alcohol consumption are all within our control.”
Guerra teaches a healthy cooking class that is part of Life Invigorating Food and Exercise (L.I.F.E.) after Breast Cancer, an eight-week educational group for female breast cancer survivors.
Her classes emphasize the importance of nutrient-rich foods in meals and using healthier cooking ingredients to reduce saturated and total fat in favorite food choices. Guerra doesn't sacrifice flavor. I was impressed with her delicious spinach and mushroom lasagna during our group tasting. Guerra substituted puréed white beans for some of the ricotta cheese called for in a traditional recipe.
One of the class attendees told me about the exercise group proudly named Dancing with the Stars that meets weekly at the CTRC.
Maintaining a healthy weight is a big focus, but that doesn't mean you have to join a gym. Physical activities such as gardening and housework lower the risk of breast cancer or a recurrence. Walking for 3-5 hours per week also has been shown to reduce mortality for breast cancer survivors.
“Even if you're overweight, you can make lifestyle changes, like increasing fruits and vegetables and fiber in your diet and focusing on healthy fat choices,” said Guerra.
Nutrient intake can effect breast development as early as the neonatal stage of life.
“Our relationship with food has been changing and increasing the obesity rate and obesity-related diseases,” warned Nameer Kirma, a researcher and associate professor at the University of Texas Health Sciences Center.
Different studies indicate different risk levels, but experts agree on some basics to reducing breast cancer risk.
Antioxidants and phytonutrients are being researched for their role in breast health. Fruits and vegetables contain nutrients that have protective effects on the body's cells.
Pomegranates deserve an honorable mention for inhibiting breast cancer cell growth in test tube studies. Kirma also spoke of research on resveratrol, a nutrient found in wine, which has also been shown to diminish breast cancer incidences in the test tube.
That doesn't mean more is better.
“How the body processes alcohol can be different for people,” said Kirma. “There is convincing evidence that increasing alcoholic drinks in pre- and post-menopausal women can increase risk for breast cancer.”
Genetic diversity affects the way our bodies respond to the food and beverages we consume, Kirma points out. His advice: “Eat a balanced diet.”
The good news for women is that we can do more than regular self-examinations and, when indicated, mammograms. What are we waiting for?
The Life Invigorating Food and Exercise (L.I.F.E.) after Breast Cancer Program runs four times a year starting in January, April, July and October. For more information, visit the Web site http://ctrc.net or call (210) 450-5574.
Siobhan Walsh is a registered dietitian. Her Smart Choices column appears every other Sunday in Taste. E-mail her at firstname.lastname@example.org.