The breast cancer diet

While the statistics surrounding breast cancer – one in 12 women will be diagnosed in their lifetime and more than 1.7 million are diagnosed globally each year – are shocking enough to make most of us lose our appetites, there is a huge underlying problem increasing the risk of developing the disease: an unhealthy diet.

Recent research published in the respected medical journal Cancer suggests that in a large number of cases, sufferers have one thing in common – a diet high in saturated fat and sodium and not enough fibre.

In the US-based study conducted over 10 years, researchers analysed the diets of 1,533 people who had been treated for cancer. They compared the quality of what they ate to the diets of more than 3,000 randomly selected people who had never been diagnosed with the disease.

Experts were surprised to note that the cancer survivors ate less fibre and more saturated fat and foods high in sugar and sodium. Their vitamin D intake was lower – just 31 per cent of the recommended amount – along with vitamin E, which was just 47 per cent of what’s recommended.

‘Dietary changes that include more fibre, fruit and vegetables and less fat, sodium and added sugar would be important for cancer survivors,’ concluded Fang Fang Zhang, assistant professor at Friedman School of Nutrition Science and Policy at Tufts University, and lead author of the study.

‘Improving your diet and lifestyle can help reduce risk of cancers including breast cancer,’ says Victoria Tipper, nutrition coach at Dubai Herbal & Treatment Centre. Tipper quotes figures from the World Health Organisation, which determined that dietary factors account for at least 30 per cent of cancer cases in the West and 20 per cent in developing countries.

Likewise, Cancer Research UK says we may prevent nine per cent of cancer cases, including breast cancers, just by changing diets, while five per cent of all cancers could be avoided by maintaining a healthy body weight.

Victoria gives the example of ‘Japanese women, who have a lower risk of developing breast cancer than American women’. Experts believe it’s because their diet contains a lot of fish, which has anti-inflammatory omega-3 fatty acids, and fibre that helps cleanse the system.

‘But as soon as Japanese women leave their country and move to the West, where their diet and lifestyle changes, their risk of developing the disease increases,’ she adds. ‘Indulging in a high-fat, high-calorie diet common in the US, for example, increased Japanese women’s risk to cancer. This shows that our environment and lifestyle play a vital role; it is not only related to our genes.’

Asubstantial body of evidence supports the theory that cancer is linked to increased chronic inflammation in the body, caused by an unbalanced immune system. Several studies conducted in the West have concluded that such inflammation can predispose individuals to cancer.

So it is important to follow an anti-inflammatory diet, says Victoria. ‘Certain foods increase or reduce inflammation in the body. For example, foods higher in omega-6 fatty acids – sugar, trans fats and processed foods – are pro-inflammatory, but those higher in omega-3 – fish, nuts – are anti-inflammatory.’

Avoiding processed foods and substituting bad carbohydrates such as white bread, instant white rice, and processed breakfast cereals with healthier options such as brown rice, quinoa, beans, lentils, sweet potato and pumpkin is recommended. You should also boost your diet with omega-3-rich foods, including fish, milled flaxseeds and flaxseed oil, chia seeds and walnuts, adds Victoria. She also suggests stepping up your intake of vitamins and minerals, particularly vitamin D.

‘Studies including those by the University of California San Diego’s School of Medicine have shown that being deficient in vitamin D can increase the risk of premenopausal breast cancer.’

While scientists are yet to confirm why, Victoria says the best way to boost vitamin D levels is to judiciously expose your skin to the sun. ‘Not everyone is able to expose their skin to the sun as many women in this region dress modestly and are veiled. This is where supplements are advised, but before you reach for the pills you must do a blood test to check your vitamin D levels.’

Dubai-based Caroline Bienert, nutrition and detox specialist and author of Detox Body Book, also emphasises the role diet plays in cancer development, as well as its cure. ‘I’m a big fan of prevention,’ she says, ‘but in real life, I have very few clients who come to me before they have cancer.

Caroline uses homeopathic, ayurvedic, herbal and traditional Chinese medicines in her approach to cleansing. ‘A detox is essentially like hitting a reset button on your body and is very important.’

Once the body has been cleansed, it’s time to keep it that way through a permanent change in diet. (See page 56 for foods to eat and foods to avoid).

And it’s never too early to start. ‘Taking conscious steps to ensure the body is healthy is a worthwhile for cancer and other chronic diseases,’ Victoria says.

Lower your risk of breast cancer by eating organic food rich in omega-3 and avoid sugar and vegetable oils

EAT

Pasture-raised meat: Grass-fed animals, as opposed to grain-fed, have a much better fatty acid profile, being higher in omega-3 and lower in omega-6. Omega-3 fatty acids are anti-inflammatory and great to build up the body’s immune system, which can help fight cancer, including that of the breast. Pasture-fed animals also have higher levels of saturated fat called conjugated linoleic acid, which has been shown to have anti-cancer properties.

Spices: Both ginger and turmeric have scientifically proven anti-inflammatory properties and have been shown in mice studies to enable apoptosis of breast cancer cells by causing them to self-destruct. Combining turmeric with black pepper and a healthy fat such as olive oil helps absorption in the body.

Omega 3: Increase your intake of omega-3-rich foods such as all fish, especially oily ones such as wild salmon, mackerel and sardines, milled flaxseeds and flaxseed oil, chia seeds and walnuts. Flaxseeds and flaxseed oil have been shown to help breast cancer treatment – a recent study demonstrated that flaxseed oil enhances the effectiveness of certain medications such as Trastuzumab.

Organic: People should try to go organic to reduce toxins and further burden on the liver.

Fish: Increasing the intake of fish to three times a week will increase omega-3 polyunsaturated fat intake, according to a report by Johns Hopkins University on breast cancer. It goes on to say that these fatty acids may inhibit the growth of breast tumours.

However, overconsumption of processed soy and soy products (milks, yogurt, tofu, etc.) can disrupt the endocrine system and so should be avoided.

AVOID

Sugar: Sugar and sweetened drinks increase the calories in your diet causing undesirable weight gain. This can affect cancer outcomes by affecting immune system function, factors that regulate cell growth and hormone levels, according to www.cancer.org. Along with sweets and cakes, foods that cause blood sugar levels to rise include white bread, white rice and processed breakfast cereals.

Vegetable oils: Processed vegetable oils such as corn, sunflower, canola, soybean, safflower and cottonseed oils are rich in omega-6 fatty acids, which makes them pro-inflammatory. They should be avoided as breast cancer is linked to chronic inflammation.