Many people were shocked to learn about my diagnoses of breast cancer. Especially because I have been eating a mostly organic plant-based diet for years. The big question that most people wanted to know was about family history. I have no family history of breast cancer. Every woman is at risk. The reality is that a very low percentage of breast cancer cases are genetic. The best thing to do to lower risk is to follow the guidelines below. If you are under 40, conduct regular self breast exams. The unfortunate thing is that women under 40 years of age are not eligible for mammograms. I found the lump on my own but by the time I found it I already had stage 3 breast cancer. I wish that no other women would have to go through what I am going through right now, unfortunately the reality is that 1 in 8 women will be diagnosed with breast cancer. I thought it would be helpful to share some of the latest guidelines and information that surround prevention of breast cancer and recurrence.
- Have your vitamin D level checked- if it is low, use a supplement to achieve a serum level above 35 ng/mL. (My level was low and I spend plenty of time in the sun with my kids and took a multi-vitamin)
- Maintain a healthy weight
- Be physically active at least 30 minutes per day
- Eat a high fiber diet- 35 to 45 grams daily. Eating the recommended servings of fruits and vegetables plus a serving of legumes should meet that amount of fiber.
- Eat a diet rich in fresh fruits and vegetables- 8 to 10 servings daily
- Limit alcohol consumption. Just 3 drinks per week have been linked to higher risk of breast cancer (including wine).
- Limit meats and whole milk dairy products
- Consume foods rich in omega 3 fatty acids- cold water fish, flax seed, walnuts and chia seeds. A good ratio of omega 3 to omega 6 fatty acids helps to minimize inflammation in the body.
- Avoid processed and refined ”white” foods- any foods made with white flour or refined sugar- bread, pasta, baked goods
- Drink 1 to 4 cups of green tea daily
- Consume 2 Tbsp freshly ground flax seed daily. Add it to oatmeal or other breakfast porridge, or yogurt.
- Drink plenty of fluids- mostly water
* Soy foods- I left the soy topic for last because several people have asked me about it and it has been controversial. It used to be thought that women with estrogen positive breast cancer should avoid soy products. The latest studies have found that the plant estrogensin soy do not have a negative impact on breast cancer survival. They are now finding that whole soy foods (tofu, miso, soymilk, tempeh, edamame) may actually help reduce the risk of reccurence of breast cancer. Women in Japan have much lower rates of breast cancer. These rates are attributed to the isoflavone rich soy foods. Research shows that eating whole soy foods in childhood and adolescense is protective against breast cancer later in life. Breast cancer survivors can safely continue to enjoy one to three servings of whole soy foods daily.
