Food Matter for Breast Cancer Prevention

                                           
'The projected number of new cancer cases in 2011 is roughly the population of St. John's, NL.' It's pretty intense statement to say the least, and one that was made by the Canadian Cancer Society
to show 2011 numbers for across the country. There is good news, but they go on to tell us Atlantic Canada has the highest overall rates and numbers of death. Science tells us diet alone is unlikely to be
the sole cause or cure of cancer, but (good news) it is thought to be partly responsible for about 30% to 40%. That's roughly 1/3. We all know someone with cancer, who has had cancer and many of us
someone who has left us due to cancer. With any situation, even something as devastating as this, it is important to focus on what is positive and how we can learn - One in three can be largely prevented with changes in our diet. We hear a lot about eating well to prevent cancers of things like the stomach, bowel and prostate, but not so much for breast cancer. After prostate and lung, it's the third most common form and one that is in the public eye a lot (just yesterday was the annual Canadian Breast Cancer Foundation CIBC Run for the Cure). We still have more to learn, but it seems that physical activity, a healthy diet (particularly one low in fat and high in vegetables and fiber), reducing alcohol, and having a healthy weight are all things which can help lower breast cancer risk or having it come back.

So what steps can a man (yes they can have breast cancer too) or woman take? Avoid alcohol. It
sounds a little extreme, and yes in moderation alcohol can have benefits to the heart. But, when it
comes to breast cancer specifically drinking any amount of any kind your risk. If you do choose to
drink, limit to no more than one drink per day (this would be 350 mL bottle of beer or 150 mL of wine or 45 mL of liquor like vodka, whisky, rum or gin). Eating a variety of foods is also important and for many reasons. It is still being examined whether specific foods or nutrients such as vegetables, fruits, soy, flax, and fibre can affect breast cancer risk, but good news is do we know that they are important for overall health and general chronic disease prevention. We also know that supplements don't do the trick. In order to get these healthful prevention factors we need to eat good old fashioned food. A low fat diet may lower the risk of breast cancer and is also good for overall health. It can also help you low weight and stay at a healthy body weight, which both help to lower risk. When I say low fat I don't mean avoid the good ones like those found in fish, nuts and healthful oils. I mean reduce fat through having 2% (or less) milk and milk products, avoid fried and deep fried foods, watch the bakery aisle, choose lean cuts of meat, and use no more than 1 tsp of fat/oil at each meal. Another way to achieve the lower fat diet, eat well for prevention and weight control (in addition to eating more of something most don't get enough of) is to set aside the meat, or poultry one night a week. Have beans, peas, or lentils. If you want to try eating more beans, or lower fat foods and are stuck on ideas check out www.eatingwell.com, my personal number one resource for all recipes healthy.

I'm going to end this with a powerful take home message. Read carefully because if you remember one thing to take away from this article to try at home it should be this. 'Eat food. Not too much. Mostly plants.' I can't take credit as it was first coined by author, Michael Pollan, but as simple as it is, it may just be the one of the answers to the ever confusing question of what we should be eating to have healthy and prevent disease.

As seen in The Telegram October 3, 2011