NUTRITION WATCH

Eat to Beat the Odds

Can you eat to beat breast cancer?

Breast cancer update: Can diet make a difference?

By Rachel Johnson, Ph.D., M.P.H., R.D., for EatingWell

I need two hands to count the number of my friends and colleagues who learned in the past year or so they have breast cancer. I shouldn’t be surprised; after skin cancer, it’s the most common cancer women face.

Even women with extensive health knowledge, who seem to get everything right, get cancer. We know there are some things we can’t control. We can’t change risk factors like our family history; scientists predict that just over one-quarter of breast-cancer risk is due to inherited factors. But it’s clear that eating well is part of doing everything you can to tip the odds in your favor.

So what can we do (or not do) to lower our risk? For perspective, I checked in with colleagues who are experts in cancer and nutrition.

Drink moderately, if at all

Much of the research connecting breast-cancer prevention and diet is inconclusive, according to Laurence Kolonel, M.D., Ph.D., director of the epidemiology program at the Cancer Research Center of Hawaii and co-author of a forthcoming major review of diet and cancer. However, one of the areas where consensus is strongest is the role of alcoholic drinks. “Even as little as one drink a day increases breast-cancer risk,” he says. While we know consuming alcohol in moderation has benefits for the heart—and heart disease kills far more women than cancer does—you’ll need to weigh your decisions about drinking if you have other risk factors for breast cancer. Consider limiting yourself to one drink a day; more won’t provide additional heart benefits. If you have a family history of breast cancer, you may want to avoid alcohol altogether.

Stay lean, move more

A recent review article in the journal Cancer found that one of the most important ways to reduce risk of breast cancer is to avoid gaining weight. That means balancing a healthy diet with plenty of exercise. Research also suggests that if you’re overweight, losing those extra pounds before age 45 can reduce your risk of breast cancer after menopause. Even if you’re past your forties, managing your weight through physical activity helps. A study of over 100,000 women reported that those who got regular, strenuous exercise had a lower risk of developing breast cancer than others who didn’t. Exercise may help lower levels of hormones that are involved in breast cancer. Commit to regular exercise, if you haven’t already.

Enjoy fats in moderation

The Women’s Intervention Nutrition Study (WINS), a major clinical trial of postmenopausal women with early-stage breast cancer, found that those who followed a low-fat diet significantly reduced their risk of cancer coming back. They also lost an average of 4.6 pounds after the first year of the trial, while those in the control group gained a half-pound. Because weight gain is linked with breast-cancer recurrence and lower survival rates, perhaps the key benefit of a lower-fat diet is the weight loss it encourages. Watching your fat intake can help prevent you from gaining weight and may thus be a cancer-fighting strategy.

Eat soyfoods, not supplements

In countries like China and Japan where soyfoods are commonly eaten, breast-cancer rates are among the lowest in the world—and one analysis of 18 studies found that eating soyfoods, such as tofu and soy nuts, slightly lowered breast-cancer risk. But don’t be tempted to pop a soy supplement, warns Kolonel: the high doses of soy phytoestrogens found in supplements can behave like estrogen in the body, causing breast-cell changes that could potentially lead to cancer. Breast-cancer survivors and women at high risk for the disease should avoid soy supplements.

Boost vegetables and fruits?

Research to assess whether fruits and vegetables can fight breast cancer has been disappointing, but “a diet that’s rich in fruits and vegetables tends to be lower in calories,” says Kolonel, “and that can help you maintain a [cancer-fighting] healthy weight.” Cheryl Rock, Ph.D., R.D., who coordinates the Women’s Healthy Eating and Living Study (WHEL) at the University of California, San Diego, found that women who ate at least five servings of vegetables and fruits a day (along with taking a brisk 30-minute daily walk) cut their risk of dying from breast cancer by half. “A healthy weight is what matters most,” she says, “but if women aren’t able to lose weight but eat plenty of fruits and vegetables and exercise, they can still lower their risk of cancer recurrence.” Eating more fruits and vegetables certainly couldn’t hurt and may help.

These simple strategies could lower your cancer risk—and give you a healthier heart too. But I think the best benefit is knowing you’re doing everything in your power to stay healthy.

Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences.

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USER COMMENTS — Add Your Comment

Having breast cancer twice, both times it was estrogen receptive. I was told to avoid soy products. Who knows?

Gail, Zephyrhills, FL

Amen Gail! Do not... I repeat do NOT eat soy products if you want to avoid breast cancer. The only exceptions are fermented soy products, as in tempeh or miso. Use Tamari instead of regular soy sauce. NO SOYMILK, TOFU or hydrolyzed soy protein! My info has been confirmed by many renowned doctors... it is not just my opinion. God bless you!

Corinne, Chicago, IL

Been working with hospice group for 6 years. Last year, I accompanied a friend (34 yrs. old, married, 2 kids, breast CA. Biopsy:stage II, 3cm nodule removed, negative lymph nodes) to a friend-surgeon who had much experience on CA patients. He prescribed mastectomy with chemo or radiation therapy. My friend sought instead Med doctor who advocated herbal alternative. She ate mostly veggies, brown rice and whole grains. She stopped on all canned, smoked, processed, fresh meat, no eggs, no milk/cream, no sugar, no coffee, tea, colas, wines, nor choco drinks, and ate only fish (once a week), tofus and nuts as protein alternatives. She was also given capsules and expensive pureed fruits and veggies meant to cleanse and starve her cancer cells. In 4 months time she looked "shrunk". But she looked happy since she had long wanted to get slimmer figure. But her posture is so bad. I'D ASKED her to do some exercise, at least brisk walking. She could not do it yet since she look frail and pale. Maybe not yet, but am hoping she could do it soon. I am hoping there would be no recurrence too, since her father died of colon CA and her aunt also of breast CA. The slimming period seems so abrupt. From 130 lbs to 90 in 4 months time. If one should opt for alternative med like this, how much weight loss per month is acceptable? Thanks.

V. Tolentino, Starkville, MS

I am interested in knowing about using evening of primrose oil, and if it stimulates estrogen.

Jackie Martin, Summerland, BC, Ca

Gail - yes, if your breast cancer was estrogen receptive, it is wise to avoid soy and any other foods that can raise estrogen like Yams. For myself, mine was not estrogen receptive, so that is a different type. Best thing to do is ask your oncologist about soy.

Donna, Los Angeles, CA

There is a cure for breast cancer and all other cancers and it has been around since the 1950's! Dr. Johanna Budwig discovered this, she was a physicist, scientist and and has 2 Phd's and was nominated 7 times for the Nobel prize. Her protocol uses flaxseed oil blended with cottage cheese and ground whole flaxseeds, plus stopping all sugar and refined foods, and eating lots of fresh vegetables and fruits and no meats. Plus, getting sun every day and drinking warm herbal teas. I know this works, it cured my stage IV breast cancer and 5 of my insurance clients and neighbors, all without chemo or radiation or surgery. I am disgusted that medical doctors do not tell people about this protocol. Unfortunately cancer is big business!!!!

Mariska, Muskegon, MI

Oh I forgot to mention, there is a website that lists hundreds of testimonials from people who were cured, not just treated, from cancer. It is www.flaxseedoil2@yahoo groups.com Many Blessings and spread the word. So many lives can be saved by just allowing our bodies to heal itself.

Mariska, Muskegon, MI

Dietary changes can impact the cancer process even AFTER cancer has already formed. The key is to provide diet and lifestyle changes to help the body change its growing environment. Therapeutic nutrition is a must for the prevention, treatment and prevention of recurrence of cancer. If you are searching for scientifically sound nutrition and cancer related information please visit my site at www.naturesanswertocancer.com.

Dr. Kim Dalzell, Chicago, IL

Thank you, thank you, thank you! Now what do we do with soy supplements in everything, including mayonnaise?

Debbie, Pittsburgh, PA

Gail and Corinne - I would add that people should also avoid soy products because it is harmful to the thyroid. I used to love tofu; now I don't eat it because I'm hypothyroid. But why is Tamari preferable to soy sauce? I thought soy sauce was fermented. And Debbie, the soy industry is huge. They have figured out how to sell soy even though it is harmful, by touting it as a health food. The only solution I see is to make mayonnaise and everything else yourself. You can't trust the health food stores; they still think soy is a superfood.

Cathy, Las Cruces, NM

Going from 130 lbs, which is average, not overweight, to 90 in four months is NOT healthy, it is an eating disorder called anorexia and it can't possibly help anything, all it does is destroy your body. Unless your friend is 3 ft tall she should not weigh 90 lbs!!! Please, I went through it and it sucked enough without having cancer too!!

Johanna Shreve, St Paul, MN