Foods to Prevent Breast Cancer

Foods and dietary supplements contain powerful disease‐fighting substances. In fact, many prescription drugs are derived from natural sources. Hippocrates, an ancient Greek physician considered one of the most outstanding doctors in history said, "Let food be thy medicine and medicine be thy food.” Integrating food and dietary supplements into your drug, surgery, and overall healthcare plan is the best way to stay healthy and reduce risk of cancer. No credible doctor disputes this fact any longer. I’ve composed my top ten list of foods and supplements based on three criteria. For an item to make my list, it must be readily accessible to everyone (i.e., available at any grocery store or online store). It must also be affordable. And, finally, the item must have compelling scientific research that it supports healthy breast tissues and reduces risk of breast cancer.

Most of the foods or supplements on my list are powerful antioxidants that help protect your DNA gene blueprints from free radical damage. Free radicals are like bulls in a china shop. They charge around breaking everything in their path, in this case, damaging your DNA and proteins. Damaged blueprints can lead to cancer by destroying a protective mechanism, or activating a cancer-causing one. In general, it is best to consume antioxidants through food, but in some cases, it is more effective to use supplements. We can make specific food and lifestyle choices to lower the risk of getting breast cancer, risk of recurrence, and risk of dying from breast cancer. There is hope to change the future.

Aaron Tabor, MD is an anti-aging, weight loss, and nutritional cosmetic expert. Click here to learn about his new Beauty Shakes for younger-looking skin, hair, and nails on http://www.QVC.com. You can also download a free copy of Dr. Tabor's book "Fight Now" to learn more about decreasing the risk of breast cancer and increasing your hope and faith.

Carrots

Mothers know best, especially when they tell us to eat our veggies. According to a recent study, a natural substance in raw carrots named “falcarinol” can reduce the risk of cancer.

Experts believe that falcarinol slows the growth of cancer cells, making cancer less likely to invade. This unique substance is inactivated by heat or cooking, so it is critical to eat raw carrots for falcarinol’s benefits. My favorite way to eat carrots is chilled, peeled, and lightly salted with sea salt. Pre-washed baby carrots in bags and carrot juice are easy ways to get enough. I eat one carrot every day (or a handful of baby carrots). In addition to falcarinol, carrots are naturally rich in healthy plant pigments called “carotenoids.” Orange “beta-carotene” is a carotenoid that gives carrots their beautiful orange hue. Numerous studies have suggested that beta-carotene might protect against cancer, including breast cancer.

Researchers at Harvard found that younger women who ate two or more servings of carotenoid-rich fruits and vegetables a day (including oranges, broccoli, carrots, romaine lettuce, and spinach) had a 17% lower risk of breast cancer than women who ate fewer than four servings a week. Researchers believe that carotenoids could reduce the negative effects of estrogen on the body early in life.

Another study found that eating carotenoids was associated with lower death rates in breast cancer survivors. Remarkably, one study found that the risk of breast cancer was 221% less for women who consumed the highest levels of beta-carotene compared to women who ate the lowest levels. Cooking carrots won’t destroy beta-carotene. Cooked carrots topped with a cholesterol reducing spread and sprinkled with sea salt (or herbs) is hard to beat. I don’t recommend supplements containing super amounts of beta-carotene. Food sources are best. Your skin will also look better if you eat carrots. Beta-carotene gives your skin a nice glow, and also protects your vision. Researchers are actively studying the full benefits of carrots, but there is no reason to wait. Your health today is too important.

Green Tea

Green tea is rich in potent antioxidants called “polyphenols” that protect your DNA from damage and shortening, reduce inflammation, reduce estrogen, and reduce breast tissue density. EGCG, the primary antioxidant in green tea, has been shown to limit the growth of breast cancer cells by inhibiting the cancer’s blood supply. Green tea is much more potent than regular black tea. The recommended amount to consume is 2 to 4 cups per day. Personally, I take a concentrated green tea dietary supplement supplying about 95 milligrams of polyphenols (the amount found in about 4 cups of green tea) daily because it makes it easy to get enough. I enjoy brewed green tea as often as I can. Green tea is available in great new flavors like green tea with orange and green tea with pineapple. If you are sensitive to caffeine, decaffeinated green tea and green tea supplements are available. “Tea time” is a perfect time each day to relax, reduce stress, and calm your mind. Of course, more research is needed to elucidate green tea’s full effects. Green tea may also boost your metabolism for weight loss and reduce wrinkles.

Apples

Six medical studies, published in the past year by Cornell researchers, report that apples prevent breast cancer by multiple mechanisms. Specifically, the studies show that natural substances found in apples decrease the number of tumors, size of tumors, and tumor growth rates in animals. The more apple extract the animals were fed, the greater the reduction in cancer. The lead Cornell researcher states, “We not only observed that the treated animals had fewer tumors, but the tumors were smaller, less malignant [aggressive] and grew more slowly.” Remarkably, the researchers found that the most deadly “adenocarcinoma” form of breast cancer was found in 71% of animals not fed the apple extract, but in only 23% of the animals fed the highest dose of the apple extract.

The same researchers found new substances in apple skins that also have anti-cancer activities. In order to get enough apple nutrients for the full benefits, I recommend taking an apple extract supplement daily, plus eating 1 whole apple at least a few times weekly. Baked or sautéed apples with olive oil and cinnamon are absolutely amazing.

Flaxseed

Flaxseeds come from tall, slender flax plants, and have a warm, nutty flavor. About the size of sesame seeds, flaxseeds are packed with fiber and omega-3 fatty acids. Finely ground flaxseed flour is easy to find year-round at any grocery store, and can be easily blended into orange juice, protein shakes, or baked products like bran muffins. Supplement pills are also available. Flaxseeds are special for breast tissues, not only because they contain fiber and omega-3’s, but also special substances called “lignans” that exert protective effects. One animal study documented that flaxseed suppressed breast cancer growth and metastatis by 45%. Human studies have shown that women with breast cancer have much lower levels of lignans in their bodies compared to women without breast cancer.

A key study published in the European Journal of Cancer Prevention reported that a high blood level of lignans was associated with a 58% reduction of breast cancer risk. A study published in the Journal of the National Cancer Institute reported a 17% reduction in breast cancer for women with the highest lignan intake. In another study published in the American Journal of Clinical Nutrition, women consuming about 1 ounce of flaxseed daily had lower levels of toxic estrogen metabolites that harm breast tissues. Pilot studies in humans with active breast cancer have shown that flaxseeds reduce tumor growth and reduce breast tissue density. Remember that increased breast tissue density is a known risk factor for cancer. Flaxseeds also have anti-inflammatory, bone, blood pressure, diabetic, immune, and cholesterol benefits. Flaxseed can also reduce hot flashes.

Fiber

Getting more fiber from fiber supplements (powders and pills), cereals, fruits, veggies (including beans), nuts, and whole grains may not only reduce your risk of breast cancer, but also stop breast cancer progression. Scientists believe fiber may lower breast cancer risk in several important ways. Some studies have found that fiber reduces the amount of cancer-causing hormones, including reducing estrogen levels in premenopausal women, menopausal women, and breast cancer survivors.

A recent medical study found that high fiber intakes were associated with a 42% lower risk of postmenopausal breast cancer when comparing women with the highest amount of fiber consumption to women with the lowest amount. Getting enough is very important, so aim for 30 or more grams of soluble fiber every day. You have to plan ahead to eat this amount. I blend a fiber powder into my daily protein shake. Raspberries, pears and apples are three of the best fiber-rich fruits. Oatmeal, corn, beans, nuts, and popcorn are tasty ways to get more. Chewable fiber pills are easy. Drink plenty of fluids when eating fiber. Because a high-fiber diet also helps you lose weight, it is wise to start adding fiber to your anti‐breast cancer regimen now.

Omega-3

Omega-3 fatty acids are found in oil-rich fish like salmon, albacore tuna, mackerel, lake trout, herring, and sardines. The fish fats supply healthy omega‐3 “fatty acids,” particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish is an excellent source of protein and Vitamin D3 without the harmful saturated fat found in many other meat products. A recent study examining breast cancer risk and omega-3 intake found a substantial risk reduction with increasing omega‐3 and oil-rich fish consumption in both premenopausal and menopausal women.

Women who consumed more fish had lower rates of breast cancer. Women with the greatest EPA, DHA, and total omega‐3 fatty acids in their red blood cell membranes from fish had a 73%, 94%, and 89% lower risk of breast cancer, respectively. Harvard researchers, along with the government’s Centers for Disease Control (CDC), estimate that 96,000 total deaths per year are due to omega-3 deficiency. Medical researchers propose several mechanisms for the breast-protective effects of omega‐3’s including the ability to stop estrogen-driven cancer growth, immune system function (which can help kill and control cancer cells), and reduced inflammation.

I recommend a combined approach of food plus supplements. In addition to eating fish a few times per week, I take a concentrated omega-3 supplement daily with 800 milligrams of EPA and DHA to make sure I’m getting enough. The pill I take is “enteric-coated” so there is no fishy aftertaste. Enteric‐coated pills breakdown after they leave your stomach. Much more research is underway on omega‐3’s and cancer, but since omega‐3’s have many proven heart, anti-inflammatory, and anti-aging skin benefits, I recommend starting now.

Walnuts

Grabbing half of a handful of tasty walnuts daily may lower your breast cancer risk. A new breast cancer study suggests that eating just two ounces of walnuts daily prevents breast cancer. Breast cancer‐prone mice that ate walnuts as part of their diet had a much lower rate of breast cancer tumors. The mice that did eventually develop cancer showed a delayed time before the cancer appeared, and much smaller tumor size compared to mice not eating the walnuts. The study’s lead scientist commented, “These laboratory mice typically have 100 percent tumor incidence [occurrence] at five months; walnut consumption delayed those tumors by at least three weeks. With dietary interventions, you see multiple mechanisms when working with the whole food.

Walnuts are better than cookies, french fries or potato chips when you need a snack. We know that a healthy diet overall prevents all manner of chronic diseases. It is clear that walnuts contribute to a healthy diet that can reduce breast cancer." Nutritional analysis of walnuts reveals they contain omega‐3’s, antioxidants, and “phytosterols” which contribute to cancer resistance. Join me and grab a half-handful (2 ounces) daily.

Pomegranates

Pomegranate is a fruit with juicy ruby-red seeds. It contains many beneficial antioxidants in the same chemical class as green tea antioxidants. Scientists believe that the numerous anti-cancer substances in pomegranate “team up” to attack cancer on many different fronts including interference with cancer cell growth, cancer cell invasion, and cancer blood supply. In addition to natural chemoprevention effects, pomegranate also has anti-inflammatory effects.

Recent lab studies have shown that pomegranate forces breast cancer cells to undergo genetically controlled cell death, and reduces formation of breast cancer tumors by 87%. Animal and human studies remain to be done. The extracted seed oil, juice, and seeds are beneficial. I take a pomegranate extract pill for all of the potential benefits, and frequently enjoy pomegranate juice and the whole fruit. Research shows that pomegranate is a powerful protector of arteries that supply the heart. Much more research remains to be done on pomegranate, but there is no scientific reason to delay adding it to our anti-breast cancer efforts.

Broccoli

I know what you are thinking—“Not broccoli!” Let me say right up front that you can take a supplement containing all the benefits of broccoli without the need to hide anything under the rim of your plate. In broccoli’s culinary defense though, I have to say that lightly sautéed broccoli in virgin olive oil with a pinch of sea salt is superb. Consumption of “cruciferous vegetables” has long been associated with a reduced risk of breast, colon, lung, and prostate cancer.

Broccoli contains a substance called “indole-3-carbinol” that can actually change your bad estrogen into a good form of estrogen that protects your breast tissues. Broccoli sprouts are also rich in “sulforaphane.” Sulforaphane causes your body to produce enzymes that detoxify free radicals, reduce inflammation, and remove carcinogens (chemicals that cause cancer). Laboratory studies show that sulphorane slows or stops the growth of breast, prostate, and other cancer cells. Some early studies in animals have shown promising results. New studies show that broccoli can even cause cancer cells to die. I’m excited to see what future research reveals. If you don’t enjoy broccoli as a whole food, then I recommend that you use a broccoli extract.

Low-Glycemic Foods

I saved the best for last. By reducing sugary, “high-glycemic index” foods from your diet, you may reduce your breast cancer risk by up to 253%. High-glycemic index foods are sugary or starchy foods that quickly push sugar into your bloodstream, causing a sugar spike followed by an insulin hormone spike.

Your pancreas secretes the extra insulin in response to the extra blood sugar. Insulin instructs your body to store the excess sugar as fat. That’s why it is so hard to lose weight if you eat lots of sweets. The extra stored fat produces extra estrogen. Both estrogen and insulin may stimulate cancer to grow and spread. Thus, it is easy to understand why a high-glycemic diet can be deadly. “Low” and “medium” glycemic foods don’t cause this harmful cascade of hormones. A new study alarmingly found that women with the highest glycemic diet and overall glycemic load had an 81% increased risk of ER+/PR-breast cancer. Similarly, doctors found that women who consumed a high glycemic diet with a high glycemic load had a 57% and 253% increased risk of breast cancer.

This effect was most pronounced in premenopausal women, and in women at a healthy body weight. In other words, even thin women are at increased risk with sugary foods. foods. Researchers at the Albert Einstein College of Medicine found that high insulin levels increase risk of breast cancer. The Women’s Health Initiative (WHI) is the largest postmenopausal study ever funded by the National Institutes of Health (NIH). Using data from the WHI study, the researchers were able to discover that women with high insulin levels had a 50% to 140% increase in breast cancer risk. Women with “Metabolic Syndrome”, or insulin resistance syndrome, consisting of a constellation of factors including abdominal obesity, high blood glucose levels, impaired glucose tolerance, abnormal lipid levels, and high blood pressure, have nearly a 100% increase in breast cancer risk.

The worst high-glycemic foods you can eat include desserts, candies, cakes, sweets, carbonated sodas, biscuits, puffs, ice cream, white bread, white rice, sugar (sucrose), honey, jams, marmalades, and alcohol. You don’t have to entirely eliminate delicious foods like white rice. Moderation is the key. The best low-glycemic or medium-glycemic foods you can eat, which won’t trigger massive sugar or insulin spikes, include lean protein (especially fish, beans, and eggs), reduced-fat dairy products, high-fiber cereals, fruits and veggies (including juices), nuts, brown rice, pasta, and whole grain bread. Fructose sugar is low-glycemic. Although a few fruits and veggies are moderately high glycemic, they still have great health benefits. If you have risky, sugary foods in your house, today is the day to come clean. Throw it away. You won’t regret it.