SlimLines: Diet and breast cancer

SlimLines is a weekly advice column devoted to slimming, diet and exercise. Readers' questions are appreciated and a selection will be replied to in the column by its author, Alva Carpenter, a nutritionist and fitness expert with long experience in health problems associated with the Gulf countries


As cases of breast cancer are reaching an all time high, doctors are blaming the female hormone oestrogen, which is found in higher quantities in women who live in wealthier countries, for fuelling many cases.

Why are women prone to breast cancer?

Doctors believe that in wealthier countries it is the high fat diets which make oestrogen levels rise, linked to a lack of physical activity.

Exercise is known to bring down oestrogen levels. Women in poorer countries have a less rich diet, are more active, and breastfeed for longer or have more children which lowers the level of oestrogen in their bodies throughout their lives.

The link between oestrogen and breast cancer has been under study for some time and research has shown that there is also a connection with drinking alcohol. Obesity raises the risk, and women who have been long-term hormone users are faced with a slightly increased risk level.

All these studies can be confusing but what they have in common is that they recommend healthy exercise and a low fat healthy diet as means of combatting the disease.

The women's health initiative study states that women who engage in moderate activity have an 18 per cent lower risk of contracting breast cancer than those who do not exercise.

It is never too late to start — aim for 30 minutes of moderate activity every day. You can obtain a copy of my mini morning workout by emailing bcem@naturalhealthlines.com

Weekly Task

Boost Your Calcium Intake
Why? Everyone needs calcium to build strong bones, but most of us are not getting enough. Young girls in particular need to develop good habits to prevent osteoporosis in old age.

How? The best sources of calcium are low fat milk, yoghurt, and low fat cheese. Have milk with your cereal at breakfast, have yoghurt and fruit for dessert, and have low fat cheese with salad.

Recipe of the Week

Banana Cake

Ingredients
125g self-raising flour and 1/4 tsp bicarbonate of soda (sieved together)
1 ripe banana
50g soft butter
1 egg
125g sugar
1/4 tsp vanilla essence
pinch salt

Method
Place the egg, banana, sugar, butter, and vanilla essence and salt in the liquidiser and blend on speed 3 to a smooth consistency.

Sieve the flour and bicarbonate of soda into the bowl and pour the liquidised mixture over. Mix on speed 2-3 just long enough to combine thoroughly. Bake in a greased 7 inch square tin for 40 minutes at 375 degrees.

Tip of the Week

Treadmill Technique: You can use the machine to help you refine your walking technique and get a good workout. Use the feature that allows you to adjust the grade or incline of the walking surface, and set it to a three to five per cent grade. Walking at this pitch coaxes your body into shortening your stride to an efficient length while pushing off strongly with your back foot. Check your posture in mirrors to be sure you're standing tall throughout your walk.

Letters

When I buy packets of chocolates for my children, I sometimes have one, but then I can't stop and end up eating the whole lot. I feel bad afterwards since I am trying to lose weight. But I don't want to stop my children from having treats, especially when they come home from school.
— Farah

You have some choices to make. If eating one means that you cannot stop at one, say no to yourself and tell yourself how awful you will feel after you have eaten them. Keep in mind that it is not worth the feelings of guilt for the few moments of pleasure. You could give yourself a treat each day — such as two scoops of ice cream, or two Jaffa cakes. If you deprive yourself of all treats, it can set up cravings that can lead to bingeing. You could also try what I do. Make the children a nice, bright bowl of fruit salad with a scoop of ice cream when they come home, instead of chocolates. That way you can control your own temptation.

— Readers can send their questions to Alva Carpenter of SlimLines at Tabloid: fax 04-3429720 or e-mail info@ardenhealth.co.uk. Alternatively you can visit the website www.naturalhealthlines.com for more tips on slimming, diet and exercise.