By now you've read and heard that 1 in 8 will be affected by breast cancer-but, all of us are affected by it. Whether its your mother, sister, friend, or colleague, breast cancer touches all of our lives. Which means we should all be doing our best to improve the odds of survival, to increase not just awareness , but also to reduce risk.
Breast cancer is now the commonest cancer in the UK and the most common cancer in women globally. The genes we inherit are responsible for only 5-10% of breast cancer cases, with the most widely studied genes, BRCA 1 & 2, implicated in only 1-2% of cases. In contrast, up to 25% of cases could be prevented by addressing a number of lifestyle-related factors.
There are 3 main stages of cancer development : initiation, promotion, and progression.
The main opportunity to prevent cancer is during initiation and promotion, when we can help the body avoid damage to cells and prevent these damaged cells from surviving, dividing, and becoming cancerous.
Factors that contribute to cells becoming damaged and cancerous include : low grade chronic inflammation, oxidative stress, and abnormal gut microbiome, increased levels of growth hormones and an immune system that is not functioning adequately.
What are some of the important lifestyle factors that are within our control ?
Healthy diet and lifestyle practices can reduce inflammation, promote a healthy gut microbiome and maintain a healthy immune system. Its never too late, changing lifestyle behaviours can have significant benefits even after diagnosis of breast cancer. In one of the largest nutrition intervention studies of all time, women who developed breast cancer and were eating a reduced fat diet with increased amounts of fruits, vegetables and whole grains has a 21% reduced risk of dying from breast cancer compared to those who had not changed their diet.
Making sure you have adequate Vitamin D levels may also increase the chances of surviving cancer and this often requires a daily supplement of vitamin D3, especially in the winter months.
Eliminate process foods : One study showed that for every 10% increase in the amount of ultra-processed foods in the diet, there is a 10% increase in the risk of developing breast cancer.
The consensus from the World Cancer Research Fund Guidelines for cancer prevention is that the healthies diet is one that is composed predominately of whole plant foods: Fruits, vegetables, whole grains, beans. But, avoid red and process meat, process foods in general and sugar-sweetened beverages. This sort of diet can reduce the risk of breast cancer by 18%.
As a friend, or family member have these important conversations with your loved ones. Encourage them to lead a healthy lifestyle, exercise, and get their yearly mammograms.
Stay well and healthy. Lets fight Breast Cancer. Dr. Naghmeh, Pharm.D.
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