Stay A Step Ahead of Breast Cancer

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Stay A Step Ahead of Breast Cancer

• Terri Taylor, RD, CNSD

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Take Charge!

• Your life choices can help you control your risk
  for cancer

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What Causes Cancer?

• 1/3 of cancer deaths annually in U.S. attributed
  to diet and physical activity habits
• 2/3 if add-in cigarette smoking

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Tumor Development Model
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What raises breast cancer risk?

• Obesity/adult weight gain
• Alcohol
• High fat intake
• Vitamin D deficiency

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How does obesity increase cancer risk?

• Excess fat cells produce more estrogen
• Excess fat cells, especially around the abdomen,
  may stimulate production of more insulin and
  insulin-like growth factors

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Common Reasons for Overeating

• Portion distortion
• High energy dense foods
• Grab N Go lifestyle
• Stress eating
• Mindless eating
• Sedentary lifestyle

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Alcohol and Breast Cancer Risk

• May increase estrogen levels
• Increases requirement for folic acid

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Fat and Breast Cancer Risk

• Too much total fat increases cancer risk
• Increases hormone levels
• Increases calorie intake for potential weight
  gain
• Type of fat influences cancer risk
• Animal fat more risk than monounsaturated and
  Omega-3 fats

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Types of Dietary Fat

• Saturated
• Red meats, whole milk dairy, butter, lard,
  shortening, palm/coconut oils
• Omega-6 polyunsaturated
• Corn, safflower and sunflower oils
• Trans fat
• Processed cookies, cakes, crackers, chips
  partially hydrogenated margarines, deep fried
  foods

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Types of Dietary Fat

• Monounsaturated
• Almonds, pecans, avocado, olive and canola oils
• Omega-3 polyunsaturated
• Salmon, sardines, mackerel, herring, white
  albacore tuna, flaxseed, walnuts, canola oil

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Vitamin D and Breast Cancer Risk

• New research people with lowest blood levels of
  25- hydroxyvitamin D had highest rates of breast
  cancer, rates dropped as bloods levels
  increased
• Latitude of residence an influence on skin
  production
• DRI may be too low

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What lowers breast cancer risk?

• Healthy weight
• Plant foods
• Fiber
• Phytoestrogens
• Exercise

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How do plant foods reduce risk?

• Phytochemicals
• Fiber
• Low fat, low calorie- controls weight

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What are PHYTOCHEMICALS?

• Found naturally in plant foods PHYTO means
  PLANT
• Give COLOR to plant foods
• Alter hormone production
• Boost production of cancer- detoxifying enzymes
• Act as antioxidants
• Stop blood flow to tumors

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Fiber lowers breast cancer risk

• Binds estrogen to remove it from body
• Helps control weight
• Lowers blood sugar rise and insulin production

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Phytoestrogens and Breast Cancer

• Isoflavones- soy products
• Lignans- flaxseed

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Exercise Reduces Risk

• Decreases estrogen levels
• Decreases levels of insulin-like growth factors
• Helps with weight loss

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Lifestyle Program to Reduce Breast Cancer Risk

• Maintain a healthy weight
• Eat more plant foods
• Minimize high fat foods, especially animal
  sources, like red meats
• Limit alcohol
• Exercise
• Get adequate vitamin D

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Daily Recommendations for Plant Foods

• 9 total servings of colorful fruits and
  vegetables
• Carotenoid and cruciferous source
• Broccoli, cauliflower, Brussels sprouts,
  cabbage, kale, bok choy
• Yellow/orange fruit/veggie or spinach, greens
• 3 servings of whole grains and legumes

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What counts as a serving?

• 1 medium fresh fruit
• ½ cup cut-up, cooked or canned fruit or
  vegetable
• 6 oz 100 fruit or vegetable juice
• 1 cup raw leafy dark greens
• ¼ cup dried fruit
• ½ cup legumes, brown rice, pasta

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Need more plant foods?

• Double the veggies reduce the pasta or rice in
  casseroles
• Order veggies as a side
• Add extra veggies to soups, omelets frozen
  entrees, pizza
• Mix fruits into yogurt, salads,
  cereal
• Replace meats with legumes in entrees

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Recommendations for Fat

• Eat less red meat. Substitute skinned poultry,
  fish and legumes.
• Use low fat or nonfat cooking methods
• Season with herbs and spices to give rich
  flavor without fat
• Choose small amounts canola or olive oil
• Include avocado, nuts and ground flaxseed
• Select low fat or fat free dairy

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Alcohol Recommendations

• No more than 1 alcoholic beverage per day, if
  you choose to drink at all
• 1 serving
• 5 ounces wine, 12 ounces beer or
• 1.5 ounces distilled liquor
• Include 400 micrograms folic acid daily to
  offset alcohol risk

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Exercise Goals

• At least 30 minutes of a moderate to vigorous
  activity 5 or more days per week
• Weight training activity 2 days per week

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Vitamin D Suggestions

• Increase vitamin D recommendation to 500 to
  3500 IU per day
• Include food sources of vitamin D salmon, tuna
  in oil, fortified milk, yogurt and orange juice
• Spend 10-15 minutes in sun with 50 of skin
  exposed
• Supplement with D3 (cholecalciferol)

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Keep the Momentum

• Take one step at a time
• Stay in the moment
• Establish a healthy network buddy-up cooking
  classes new recipes healthy pantry
• Revisit and reassess your goals
• Forgive yourself

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Step into the Future of Breast Cancer Research

• Nutrigenomics
• Tailoring nutrition therapy to genes
• Differentiate between risks with ER versus ER-
  breast cancers
• Explore life timing of food exposures

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Stay A Step Ahead of Breast Cancer

• Grab your broccoli and tennis shoes and take a
  step to stay ahead of breast cancer!
• Take the opportunity!