October Newsletter 2009 - Focus on Breast Cancer     

In honour of breast cancer awareness month we're going to take a look at breast cancer in this issue and what can be done to prevent this increasingly common disease.

 
Based on current statistics, one in 9 women in the UK will get the illness at some point in their lives and although genetics do play a part in determining individual risk, a large number of cases of breast cancer are attributable to dietary and lifestyle influences.
 
The Oestrogen Link
 
A number of factors increase the likelihood of developing breast cancer. Weight plays an important role, especially post menopausally when overweight women are more likely to get the disease. . Radiation exposure is another factor and inadequate exercise and alcohol consumption both increase the risk. Plus there is an increased incidence of breast cancer amongst women who are tall and have dense breast tissue.
 
Perhaps though one of the most critical factors for the development of the illness is our exposure to the hormone oestrogen.  As breast cancer is oestrogen sensitive then any over production of oestrogen will increase risk.  However it is the type of oestrogen that the body metabolises which is key. Although we tend to think of oestrogen as a generic hormone it is in fact the name for a group of hormones which are all derived from a type of oestrogen called oestradiol. The two main variants of oestradiol which are important in determining breast cancer risk are 2 hydroxyoestrogen and 16 alpha hydroxyoestrone and we need the ratio between these two hormones to be above 2 ( twice as much 2 hydroxyoestrogen as 16 alpha hydroxyoestrone) to keep our risk of develoing the disease low. This is because 16 alpha hydroxyoestrone is a much more potent oestrogen than 2 hydroxyoestrogen and therefore it has the scope to do more damage in the body.
 
So how do we know what our ratio of the different types of oestrogen is and what can we do about it anyway? Well the good news is that there is a simple urine test (called the estronex test) which can easily identify your levels of these two hormones enabling you to take steps now to modify the hormone ratio and thus decrease your risk, Contact us on 01727 764 832 to find out more about this test which incidentally is also useful if you have had breast cancer and want to reduce your risk of the cancer recurring.  
 
Decreasing Your Risk
 
If you do find that you need to decrease 16 alpha hydroxyoestrone and / or to raise 2 hydroxyoestrogen then the great news is that there is a lot that can be done.  Firstly cruciferous vegetables (such as brocolli, cauliflower, cabbage and brussels sprouts) have been shown to improve the ratio and the active ingredients in these vegetables can also be taken in supplement form for a more potent effect. Flax seeds and soya isoflavones are also beneficial as well as the omega 3 oils from fish such as salmon, fresh tuna, mackerel, sardines, trout and herring.    
 
 
As well as the specific recommendations made above there is plenty more that you can do to help prevent breast cancer. Eating a diet rich in fruit and vegetables is key as these foods are rich in compounds called antioxidants which help prevent mutation occuring. Although in the UK the FSA recommend 5 portions of fruit and vegetables daily we may need to eat considerably more than this for optimal protection. So what else should we do? Fried foods and foods containing hydrogenated fats should be minimised as these introduce carcinogenic material into the diet which can trigger the development of abnormal cells. Choosing organic foods wherever possible is likely to be helpful, especially in reducing the exposure to oestrogen from meat and dairy products. Reducing or eliminating alcohol is important as is minimising sugar, saturated fat and refined foods such as white bread, white rice, processed cereals, cakes and biscuits. So to summarise:
 
  • Eat 8-10 portions of fruit and veg daily including a good variety of colours 
  • Eat brocolli, cabbage, cauliflower or brussels at least 3-4 times weekly
  • Include a tablespoon of flaxseeds in your diet daily
  • Eat oily fish 3-4 times weekly
  • Avoid alcohol or drink only occasionally
  • Minimise fried foods and foods containing hydrogenated fat
  • Minimise sugar, saturated fat and refined foods
  • Eat a wide variety of foods to maximise nutrient intake
  • Choose organic food as much as possible
  • Supplement with soy isoflavones
  • Exercise for 30 minutes or more 5 times weekly
  • Avoid smoking

 

If you would like to assess your breast cancer risk or would like help in preventing a reoccurrence of cancer then don't hesitate to contact us on 01727 764 832 or e-mail us at paula@thenutritionlink.co.uk
 
 
Wishing you the very best of health
 
Paula