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.
