As October comes to a close, I thought it was important that I end the month on this topic. This is just a brief list- this topic is one that is passionate to many, lengthy in scope and has enough content to fill a book.
Reducing cancer risk is something that I think about every day. I lost my father to cancer not even a year ago, and my mother somehow beat stage IIIB breast cancer over the last 3 years. My father was militant about his health, exercise supplements and diet. My mother has always eaten well and exercised and avoided alcohol. This all leads me to wonder, “what hope is there for me, for anyone?”. Here's a very informational link to the American Cancer Society's page on Breast Cancer.
In my research, I’ve discovered many things, some of them more crucial than others. Most importantly, is to maintain a healthy weight. Keep your Body Mass Index (BMI) between 18.5 and 24.9 and exercise regularly, at least 30 minutes 5 days a week. Colleen Doyle, director of nutrition and physical activity for the American Cancer Society states that this can reduce your risk by 10-25 percent. The American Cancer society recommends 45-60 minutes of exercise, 5 days a week! This amount of exercise is my goal, although I admit it is very difficult to fit this in to my schedule.You are what you eat. Yes, it’s true. I may post a lot of pictures of cupcakes in my Tumblr feed and blog, but I rarely eat a cupcake. I eat far more veggies and fruits these days, including raw, fresh juice- than any sweets or convenience foods. I’ve made it a family mandate that we eat organic fruits and veggies. And I fill up on dark green veggies whenever possible, even adding them to my juicer!
Cut back on red meat. This one is easy. The American Institute for Cancer Research recommends consuming no more than 18 ounces of red meat a week. Yuck. That’s a lot of red meat! Another family mandate- if we buy chicken, we opt for hormone free, and I personally am just avoiding meat more and more these days, as I feel better when I don’t eat it, and I have a love affair with sushi.
Limit Alcohol intake. Doyle states that even one drink a day elevates risk, while others state that going over 4 drinks a week elevates risk. I am curious as to how this tip compares in regards to the cancer rates of several European countries, where wine is consumed regularly, with meals. Do other aspects of their lifestyle and diet render reasonable alcohol intake a neutral risk factor? Is our American penchant for fatty foods, fast food and processed convenience foods- in combination with alcohol intake a greater risk combination? How do the health benefits of a daily drink of sake or red wine influence the overall big picture?
Check your Vitamin D levels. Interesting reading from the Vitamin D Council. If you’ve been listening to the news, you’ve surely heard a lot of recent buzz about vitamin D deficiencies. Lack of Vitamin D in our diet, as well as decreased sun exposure has contributed to decreased Vitamin D levels. One thing that all cancer patients have in common? Very low Vitamin D levels. The daily recommended iu of Vitamin D used to be 400iu.The Vitamin D Council suggests 5,000 iu for adults and 2000 iu for children. I take a 5000 iu Vitamin D3 supplement daily. There are many benefits to having optimal levels of Vitamin D. Decreased cancer risk is just one of them!
Include these foods in your diet! Berries of any type- blueberries, blackberries, raspberries or strawberries. All contain ellagic acid which may help deactivate carcinogens. Grapes of the red and purple variety contain Reservatrol which may help inhibit tumor growth. Reservatrol supplements are available- however, the actual amount required to inhibit tumor growth is controversial. Regardless, grapes are tasty and good for you! Green Tea, high in anti-oxidants has been associated with lower risk. Whole grains, high in fiber and phytochemicals. Brown rice, oatmeal and wheat breads should all be your first choice in lieu of processed, “white” versions.
And one very simple thing we can all do that is a given- regular breast self-exams (how-to, HERE, at the ACS website) and if there is a history of breast cancer in your family establishing a baseline mammogram as soon as possible. There are now radiation free mammograms, which is what I will definitely be doing from now on...
Good health to all! Please feel free to comment and add more tips... this is just a very brief list!
xo
Miss K
