How much can maintaining a healthy lifestyle lower your risk? The experts weigh in.
It's a fact: One in every eight women will be diagnosed with breast cancer. While researchers search for a cure, experts agree with Larry Norton, deputy physician in chief for breast-cancer programs and the medical director of the Evelyn H. Lauder Breast Center at Memorial Sloan-Kettering Cancer Center in New York, that "it's very clear that eating a healthy diet and maintaining a normal body weight has a huge impact on breast-cancer incidence." Here are some guidelines.
Maintain a healthy weight. "Obesity is associated with a variety of cancers, including breast cancer," says Moshe Shike, director of clinical nutrition at Memorial Sloan-Kettering. Keep your body mass index between 18.5 and 24.9 and exercise regularly (at least 30 minutes five days a week). Colleen Doyle, director of nutrition and physical activity for the American Cancer Society, says this can reduce your risk by 10 to 25 percent. With the ACS linking one third of the more than 550,000 cancer deaths a year in part to excess weight, poor diet, and physical inactivity, it's a critical factor.
Fill up on fruits and veggies. Cruciferous vegetables such as broccoli, cauliflower, and cabbage may defend against cancer. Dark leafy greens (spinach, kale, romaine lettuce, et cetera) contain carotenoids, which act as antioxidants. If you have to choose between nonorganic vegetables and fruits and not eating them at all, go for the nonorganic options. "While there is not good evidence at this time that organic food reduces cancer risk, there certainly are some fruits and vegetables that tend to have more pesticides [such as peaches, pears, and celery] than others," notes Doyle. Rule of thumb: Fill two thirds of your plate with veggies, fruits, whole grains, and beans.
Cut back on red meat. The American Institute for Cancer Research recommends consuming no more than 18 ounces a week. In fact, a recent study involving more than 35,000 British women found that women who ate the most red meat (two or more ounces daily) were up to 56 percent more likely to develop breast cancer than those who did not eat red meat. "Eat foods in as natural a form as possible," advises Norton, and be especially mindful of processed meats containing nitrates, including frankfurters, bacon, and cold cuts like salami and ham. The AICR suggests you avoid eating any processed meat at all. In addition, a class-action consumer-fraud lawsuit was filed this past July in New Jersey against hot-dog manufacturers for failing to warn consumers that their consumption may increase cancer risk.
Limit alcohol. Says Shike, "If you go above four drinks a week, the risk of breast cancer may creep up." According to Doyle, even one drink a day elevates risk. "Women should look at the big picture. What is your family history? What are your risk factors for heart disease and for breast cancer? Then make an informed decision."
Check your vitamin-D level. Norton says your vitamin-D level should be in the upper half of the normal range. A simple blood test can determine this.
Use soy sense. Studies have shown that Western women are up to five times as likely to develop breast cancer as Asian women. "If you eat soy the way they eat it in Asia, a couple of tablespoons a day, it's not going to hurt you, though there's no great evidence it will help you," says Norton. "If you eat soy the way Americans do, as purified soy protein or very large amounts of tofu, it could be dangerous."
FOODS THAT FIGHT CANCER
Beans: Rich in fiber, beans and other legumes like lentils and peas appear to protect cells from damage.
Berries: Strawberries and raspberries contain ellagic acid, which may deactivate carcinogens.
Grapes: Red and purple varieties are rich in resveratrol, which may help inhibit tumor growth.
Green tea: Studies have associated the antioxidant-rich beverage with lower risk.
Whole grains: Loaded with fiber, wheat breads, brown rice, and oatmeal contain phytochemicals, which may lessen risk.
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