Good diet and breast cancer risks

Sat, Oct 31 06:08 AM

After a close acquaintance was diagnosed with breast cancer, I recalled that October is commemorated worldwide as Breast Cancer Awareness Month. A quick check revealed some facts and statistics related to this disease. The two most important facts seem to be: The recorded incidence of breast cancer in women has been constantly rising each year. The death rate has been declining steadily. In the US, data suggests that breast cancer rates have declined with the decline in the use of hormone replacement therapy.

What causes breast cancer? Like most forms of cancer, there is no clear cut answer to this query.

There are many suspects and they could be working in tandem: family history, anti-perspirants, dietary and lifestyle issues including non-vegetarianism and stress.

But increasingly, research reveals that good dietary choices seem to help in significantly reducing the risk. Some dietary advice to reduce the risk of and even prevent breast cancer is as follows:

Eat plenty of fruits and vegetables

The stars in this food group include the cruciferous variety of vegetables — cabbage, cauliflower, broccoli, radish and turnips. They contain Indole-3-Carbinol, which lowers breast cancer promoting form of oestrogen. Overcooking does destroy the beneficial compounds and thus these items of food are best eaten raw or lightly cooked.

The dark green vegetables — spinach, fenugreek, mustard and the other varieties — available during winters are also included in the star group. In fact in one study, eating spinach (one serving) twice a week, reduced the risk to half.

The stars among the fruits are the berries , cherries and the citrus fruits. The peels and the white membranes of lemons and oranges are full of compounds called limonoids, which are currently under investigation for their ability to inhibit breast cancers.

Green tea, too, is a good protector. It contains EGCG, which is suspected to have the ability to cut the risk. As a general thumb rule, vegetables and fruits which are red, orange, yellow and purple are most beneficial besides the leafy variety.

Choline

Choline is a part of the B group vitamins. A 2008 study has confirmed the earlier evidence that regular adequate intake of choline lowers breast cancer risk by 24 per cent. Eggs are a good source of choline and it is also found in fish, beans and broccoli. It is also being realised increasingly that Vitamin D plays a powerful role in providing protection from breast cancer. One very good source of Vitamin D is cold water fish.

Turmeric and garlic

The M D Anderson Cancer Centre has validated the claim that turmeric is an anti-cancer food item. As for garlic, wait for 10 minutes after peeling and chopping it. This waiting time is required for the cancer fighting chemicals to get activated.

Eat fennel

Some herbs, such as fennel, have a mild oestrogen that proves to be beneficial for combating this disease. Fennel is also labeled as a phytoestrogen herb as it competes with the stronger cancer causing oestrogens and blocks their activity.

Go nutty

A handful of nuts and seeds such as walnuts, flax and pumpkin seeds will provide selenium, which is an acknowledged anti-cancer nutrient.

Beans a must

It is always a good idea to add any kind of beans to the diet. All beans are endowed with anti-cancer compounds. Soy beans are full of plant oestrogen which block the more powerful and harmful human oestrogens. This is why Asian women who follow a diet rich in soy have reduced rates of breast cancer. Moderate consumption of soy (one to two servings) should be a regular part of diet.

Stay away from fats

Diets which are high on fat are a big no. An exception is the fat in milk,which has a beneficial compound CLA, which fights cancer. Of course it is best to stay away from the transfats.

A Japanese traditional diet is worth emulating — consume daily 250 gm of fruits, 300 gm of vegetables, 90 gm of soy and 50 gm of fish. Besides, try keeping weight in check and avoid smoking.

nsingh.rxpress@expressindia.com

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