Decrease Your Breast Cancer Risk

One-in-eight women will struggle with breast cancer during their lives. We now know that cancer, like many other diseases, is related to systemic inflammation. Breast cancer may also be associated with elevated systemic estrogen levels. Here are lifestyle changes you can make to decrease inflammation and modify your estrogen levels to reduce your risk of breast cancer (or, recurrence).

Nutritional Advice:
Do eat an abundance of fruits and vegetables, at least 5 servings per day, organic is best
Do eat at least one cruciferous vegetable per day (broccoli, cauliflower, cabbage, kale, brussel sprouts, kohlrabi)
Do eat phytoestrogens in moderation: soy-based products, red grapes, peanuts, legumes, brussel sprouts, spinach, ground flaxseed, whole-wheat flour, fruit and tea.
Do drink green tea
Do consume garlic
Do consume good fats: Omega 3 fatty acids, Olive oil
Do eat hormone-free beef and dairy, if you consume them at all
Do follow the principles of an Anti-inflammatory Diet

Avoid charred meat (either grilled or broiled)
Avoid a high-fat diet – high fat diet increases circulating estrogens
Avoid alcoholic beverages
Avoid these fats: Eliminate trans fats, consume a small amount of saturated fats

Lifestyle
Vitamin D supplements: 2000 IU daily unless indicated more
Calcium: 1200 mg per day between diet and supplement
Herbs and Supplements: Turmeric, Ginseng, Melatonin
Exercise – Aerobic 30 minutes 6/7 days per wk
Adequate nightly sleep in a dark room – melatonin production decreases breast cancer
Mindfulness meditation - if practiced regularly can decrease stress and improve coping skills during difficult times

Screening
If at high risk due to family history, begin screening at 35 years of age or 10 years prior to the age of detection in family member, whichever comes first.

Spices Could Help Fight Breast Cancer

According to new research published in the November online edition of Breast Cancer Research and Treatment, popular spices, such as, pepper and turmeric, contain compounds which could help in treating breast cancer by limiting the growth of stem cells.

Turmeric and pepper have been widely explored as potential cancer treatments, however, this is the first study that suggests the two spices could also prevent cancer by targeting stem cells. Currently cancer treatments, such as chemotherapy, are unable to eliminate cancer stem cells.

Researchers from the University of Michigan Comprehensive Cancer Centre studied curcumin (found in turmeric, an Indian spice) and piperine (a black peppercorn derivative) when administered to cell cultures reduced the number of stem cells without affecting normal cells. Both spices were used in a very high concentration - about 20-times the potency of that which would be consumed in a normal diet. More research on the role of these compounds in breast cancer treatment is needed before adding extra curcumin or piperine to our diets.

Curcumin has other well known health benefits in traditional Asian medicine for treatment of gastrointestinal disorders and arthritis. Piperine has anti-inflammatory properties and is used to improve digestion, weight loss and improves absorption of nutrients from the diet.

Reference: PubMed

Targeting breast stem cells with the cancer preventive compounds curcumin and piperine.
Kakarala M, Brenner DE, Korkaya H, Cheng C, Tazi K, Ginestier C, Liu S, Dontu G, Wicha MS.
Division of Hematology/Oncology, Department of Internal Medicine and Comprehensive Cancer Center, University of Michigan, 2150 Cancer Center, 1500 E. Medical Center Dr., Ann Arbor, MI, USA, mkakaral@umich.edu.

Lifestyle Changes Decrease Breast Cancer

The American Institute for Cancer Research/World Cancer Research Fund estimate that 40% of all breast cancers - over 70,000 breast cancer cases in the United States every year - could be avoided with simple lifestyle changes.

The update to the 2007 recommendations stem from review of 81 additional studies. The new AICR recommendations of lifestyle changes to decrease a woman's risk of breast cancer include:

1. Because of the link between excess body fat and cancer aiming to be as lean as possible without becoming underweight.
2. Physical activity for at least 30 minutes every day
3. If you drink alcohol at all, limit consumption to one drink per day.
4. Mothers should breastfeed exclusively for up to six months and then add other liquids and foods. Evidence is convincing that mothers who breastfeed reduce their risk for breast cancer. There is also probable evidence that children who are breastfed have a lower risk of gaining excess weight as they grow.

"This study represents the clearest picture we have ever had on how lifestyle affect's a woman's risk of breast cancer," declared Professor Martin Weisman, MD, Medical and Scientific advisor to the AICR and WCRF.

The AICR/WCRF report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, was launched in November 2007 and is the most comprehensive report ever published on the link between cancer and lifestyle. For more information, visit http://www.dietandcancerreport.org/.

Vitamin D and Breast Cancer

Adequate serum levels of Vitamin D have been associated with decreased risk of several cancers, including breast cancer. Why? Some studies have shown vitamin D inhibits the formation of malignant breast cells. Regardless of the mechanism, KD Crew and associates recently published an abstract on line that indicates vitamin D levels are inversely related to breast cancer risk.

This population-based, case-controlled study compared vitamin D plasma levels of 1,026 women diagnosed with breast cancer between 1996 and 1997 with vitamin D plasma levels of 1,075 women who lived in the same area of Long Island, New York.

The authors found:

• Plasma vitamin D levels were inversely related to breast cancer risk


• All women with vitamin D levels greater than or equal to 40 ng/mL were 46% less likely to have breast cancer than women with vitamin D levels less than 20 ng/mL


• Postmenopausal women benefited most with a 54% reduction of breast cancer risk if their serum vitamin D level was greater than or equal to 40 ng/mL

These results add to a growing body of evidence that adequate vitamin D stores may prevent breast cancer development. It is known that circulating vitamin D levels of more than 32 ng/mL are associated with normal bone mineral metabolism; this data suggest that the optimal level for breast cancer prevention is greater than or equal to 40 ng/mL. More clinical trials are urgently needed to evaluate the role of vitamin D supplementation on breast cancer prevention.

What I tell my patients

It is unknown, as of yet, the optimal plasma level of 25-hydroxyvitamin D. Evidence continues to mount that our previous perception of "normal" levels of vitamin D falls short. Many experts now believe that a range of 40 to 80 ng/mL is an optimal range to protect us from many chronic and debilitating illness. However, many labs still report a 25-hydroxyvitamin D level as "normal" when it falls in the range of 20 - 100 ng/mL. Have your levels tested. Ask your doctor what your 25-hydroxyvitamin D level is. I recommend a level of 52 - 80 ng/mL to my patients (colon cancer risk is cut in half at 52 ng/mL).

Do self-breast exams monthly. Get annual mammograms starting at age forty; sooner if advised. Get 20 minutes of sunshine (without sun block) at least 3 days per week. Eat a diet abundant in vegetables, fruit, whole grains and omega-3's. Eat organic, when possible. Exercise regularly. Limit alcohol consumption to no more than 1 drink per day. Laugh often. Enjoy nature. Practice silence. And, be your own best health advocate.

Reference: Crew KD, et al. Association between Plasma 25-Hydroxyvitamin D and Breast Cancer Risk. Cancer Prev Res (Phila Pa). 2009 May 26. [Epub ahead of print]