Breast Health By Karen Janusz
Certified Aromatherapist, ISHA
Certified Nutritionist, AASDN
Certified Aroma Freedom Practitioner
ZYTO Scan Practitioner
Probably the most disconcerting thing about breast cancer is the fact that every woman has a potential risk of getting it regardless of genetics, life style, health habits and nutritional choices. In this article I will address several areas related to breast health that have the most impact. Those include Diet, Exercise, Stress Management, Hormones, and Genetic predisposition. Since we can’t change our genetics, we will be focusing on the other areas you can control.
Diet, What to Eat, What Not to Eat, and Why
The Gold Standard for healthy eating (the Mediterranean Diet) created by the Harvard School for Public Health, the World Health Organization, and Oldways Preservation Trust, is the optimum food pyramid for healthy eating and is the base for the best choices for breast health. Your goal should be to eliminate any food or foods associated with breast cancer, and emphasize foods shown to have the ability to improve breast cancer biomarkers such as oxidation, inflammation, glucose, and insulin, which may be linked to the progress of the disease as well as the effects of the treatment. The following list includes the “right” foods to include in your diet, and the “wrong” foods you will want to eliminate.
Right Foods: (Base Your Eating Around These Foods)
Whole Grains (Whole wheat, brown rice, wild rice, oatmeal, whole oats, whole rye, barley, bulgur, and popcorn)
Vegetables (at least 4 servings of vegetables daily, (1 serving size = 1 cup of leafy greens, or ½ cup of cooked vegetables.) Include a variety of vegetables, e.g. (carrots, peppers, spinach, beets, tomatoes, pumpkin, and winter squash, cruciferous vegetables (broccoli, cabbage cauliflower etc.) sweet potatoes, processed tomatoes, green peppers, radishes, zucchini, garlic and onions.
These vegetables are packed with antioxidants, carotenoids, glucosinolates, and salicylic acid, all of which have been found to decrease breast cancer risk.
Olive Oil
Note: Reduce the amount of animal protein and consider a more vegetarian, alkaline diet to reduce the amount of animal fats taken in as well as artificial hormones found in some meats. In addition, a number of studies suggest that drinking alcohol beverages, even in moderation, may increase the risk of breast cancer.
- Wrong Foods (Avoid)
If the food has been linked to a study to an increased cancer risk or is even suspect, it should be banished. Out of here!
The following should be eliminated:
Red meat
Cured meats (such as ham, salami, or bologna)
Margarine (all kinds)
Vegetable oils, (soybean, safflower, sunflower, corn)
Mayonnaise, unless made without partially hydrogenated fats and the main fat is olive oil or avocado oil. Avoid any food whose ingredient label lists (partially hydrogenated) (trans fats or trans fatty acids)
Note: A word on Soy and Breast Cancer
While some studies showed that soy offered a protective effect against breast cancer, a few studies showed that the estrogen-like effects in isoflavones, may be harmful for women with breast cancer. American Institute for Cancer Research stresses that data on soy and breast cancer are not conclusive, and more work is needed to be done before any dietary recommendations can be made.
What we know at this point is the phytoestrogens in soy foods are “anti-estrogens.” In other words, they may block estrogen from reaching the receptors- therefore potentially protecting women from developing breast cancer. Studies found that pre-menopausal women may benefit from eating soy foods as their natural estrogen levels are high. However, this may not be true for post-menopausal women. Studies found that soy could become “pro-estrogen” in women with low levels of estrogen. In other words, concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk in post-menopausal women. Bottom line…. be moderate in your consumption of soy if you are post- menopausal.
Best Foods and Supplements for Breast Health
Protecting breast cells against dangerous estrogens is at the top of the list of priorities when it comes to breast health.
- Eat plenty of cruciferous vegetables e.g. (broccoli, cabbage, cauliflower, Brussels sprouts, turnips, kale, green cabbage, and mustard seed.) These vegetables contain a phytochemical called indole-3-carbinol (IC3), which has been proven to reduce the level of the estrogen metabolite associated with breast and endometrial cancer (Bradlow et al. 1001). IC3 has been shown to change strong estrogen into weak estrogen. Subsequent studies done at the University of California at Berkeley show that IC3 inhibits human breast cancer cells from growing by as much as 90% in culture.
- Curcumin is extracted from the spice turmeric. Curcumin has a number of biological effects in the body. However, one of the most important functions is curcumin’s ability to inhibit growth signals emitted by tumor cells that elicit angiogenesis (growth and development of the new blood vessels into the tumor). Use it to spice up your food, or use it as a supplement. Note: Golden Turmeric from Young Living is an excellent choice for curcumin and is easily absorbed.
- Green Tea contains epigallocatechin gallate EGCG, a polyphenol that helps to block the induction of vascular endothelial growth factor (VEGF). Scientists believe it is the EGCG fraction of green tea that makes it a potentially effective adjunct therapy in the treatment of breast cancer.
- Melatonin blocks estrogen receptors somewhat similarly to the drug tamoxifen. Furthermore, when melatonin and tamoxifen are combined, synergistic benefits occur.
- EPA and DHA. Omega-3 fatty acids, primarily EPA, and DHA found in fish oil, have been found to inhibit tumor development and metastasis. Further studies have demonstrated antiproliferative effects with increased lipid peroxidation.
- GREEN OMEGA from Young Living, a Vegetarian Alternative: Not all omegas are created equal. This vegan omega-3 supplement serves up essential fatty acids from algae oil instead of fish oil to support the heart, brain, eyes, and the immune system.
Stress and Breast Health
In 2008, a group of Israeli scientists studied a group of women under age 45 years old. They found that young women who endured two or more traumatic life events had a higher- than- average rate of depression and greater vulnerability to breast cancer. The younger the woman were when a crisis hit, the greater the risk of cancer.
It is thought that stress may affect your nervous, endocrine and immune systems. Chronic stress may weaken your immune system, leaving you with less resistance to disease. In the Israeli study, women who responded to stress with optimism and a fighting spirit seemed to have a protective emotional armor that raised their defenses against breast cancer.
Stress is just one piece of the cancer puzzle, and studies appear to be inconclusive. However, reducing the level of stress within your body is imperative for good health. It will strengthen your immune, endocrine, and nervous systems giving you a stronger biological support system to fight off disease. To reduce chronic stress, try using one or more of the following techniques to relax, restore your mind, body and spirit and to regain balance within.
- Meditation
- Deep breathing
- Yoga
- Visualization
Exercise for Breast Health
Exercise reduces stress naturally, increases stamina, strengthens the cardiovascular system, and muscular systems and increases endorphins in the brain. This feel-good hormone is critical in reducing levels of stress felt within the body. Exercising four or more hours per week may decrease hormone levels and help lower breast cancer risk. The effect of exercise on breast cancer risk may be greatest in premenopausal women of normal or low weight. (National Cancer Institute NCI). So, start now… try a variety of exercise methods… find something that you enjoy doing for physical activity …..and stay with it.
Hormone Replacement Therapy (HRT)
Although we used to think that the short-term use of hormones (three to five years) for women without breast cancer or clotting disorders was probably safe, a recent study from France has shown that women who start hormone therapy close to menopause have approximately a 50 percent increased breast cancer risk relative to nonusers even when they had used this regimen for two years or less.
- Combination HRT/HT is estrogen combined with progestin. This type of HRT/HT increases the risk of breast cancer. Studies show that when women stop taking estrogen combined with progesterone, the risk of getting breast cancer decreases.
- Estrogen-only therapy may be given to women who have had a hysterectomy. It is not known if this type of HRT/HT affects the risk of breast cancer. In women who have a uterus, estrogen-only therapy increases the risk of uterine cancer.
Consider your health and that of your family and friends when cooking, eating out, or entertaining. Try to experiment with the healthy choices we have discussed in this article. Be supportive of your friends who have been diagnosed or have had breast cancer.
Be positive in your outlook on life and be grateful for all the girlfriends you have who are survivors.
Aromatherapy and Young Living Essential Oils for Support
The following essential oils may help with symptoms related to treatment.
- Peppermint : to reduce nausea and vomiting / indigestion
- Stress Away: to reduce feelings of stress and anxiety
- Frankincense : supports the immune system. Refer to Pub Med for additional information regarding Frankincense and breast health
- Lemon: a powerful immune support
- Panaway : for muscle and joint discomfort
Toxins to Avoid
Avoid chemicals that are known endocrine disruptors, e.g., Parabens, Triclosan, Fragrances, Sodium Lauryl Sulfate, Propylene Glycol and others.
PARABENS:
- Used as a preservative and a germicide – and is not always labeled. (full disclosure is not required by the EPA)
- It’s a cheap way for companies to make their product last longer
- Found in most skin-care products, lotions, creams, and deodorants.
- Found in breast cancer tumors (a study done by the Journal of Applied Toxicology detected high amounts of parabens in breast cancer cell growth.
- It may contribute to sterility in males, hormone imbalance in females, and early puberty.
- Banned in Japan and Sweden and under review by the U.K.
Reach out to me for a complete list and information on how to avoid these toxins using natural, chemical-free, toxin- free products from Young Living.
When cooking, dining out, or entertaining, explore the nourishing food choices shared in this article with family and friends. Offer compassion and encouragement to those affected by breast cancer, honoring each person’s experience and making room for every emotion. Cherish your friendships and the opportunities to care for one another.
For more information or to schedule a Nutrition or Wellness Consultation, contact:
Karen Janusz, CA, CN, CAFT
602-882-2976
References: Dr .Susan Love’s Breast Book by Susan Love, M.D.; The Pink Ribbon Diet by Mary Flynn, RD, and Nancy Verde Barr; Disease Prevention and Treatment by Life Extension; National Cancer Institute; Stress and Risk Factors for Breast Cancer by Pam Steven; American Institute for Cancer Research
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