Eat for health
Increase your intake of phyto-oestrogens: soy products are a good source; 300ml of soya milk or 100g of tofu per day (from non-genetically modified/organic sources) are recommended.
Minimise your consumption of xeno-oestrogens by choosing chemical-free/organic foods and avoiding foods stored in plastic containers or packaging.
Limit your intake of the following fats which may increase breast cancer risk: trans-fatty acids/hydrogenated fats (in margarines, refined/processed oils, baked goods, snack foods, crackers and cookies) and saturated fats (from whole-fat dairy products and red meats).
Include the following fats which reduce breast cancer risk: omega-3 fats (from fish and flax seed oil); and monounsaturated fats (from olive oil, preferably extra virgin for its greater antioxidant content). Research suggests that a spoonful of olive oil a day may reduce the risk of developing breast cancer by 45%.
Eat plenty of fresh fruit and vegetables: at least 5 (and preferably 7) servings each day are recommended for their antioxidant and flavonoid content; cruciferous vegetables (e.g. broccoli, cabbages, cauliflower and Brussels sprouts) contain natural chemicals (indole-3-carbinol, di-indolylmethane) which enhance oestrogen metabolism, increasing the production of 2-hydroxy-oestrogen metabolites.
Avoid or at least reduce intake of dairy products as there is evidence linking these to breast cancer risk, and there are plenty of good non-dairy sources of calcium available (where do cows get their calcium from?!).
Minimise your consumption of sugar, refined carbohydrates and other foods with a high glycaemic index: reducing your glucose load (a measure of the total amount of glucose that passes through the bloodstream in a day) will lower your insulin levels. As well as regulating blood sugar levels, insulin also acts as a growth factor for cancer development; high insulin levels are another strong risk factor for breast cancer. Researchers in Canada found (in a study of 535 breast cancer patients followed for 10 years) that women with the highest insulin levels were eight times more likely to die than women with the lowest levels; those with normal insulin levels had the best outcomes, with 95% still alive after seven years.
Control your weight: fat cells can convert natural steroid hormones (produced by the adrenals) into oestrogens (via the action of an enzyme called aromatase). In postmenopausal women, being overweight increases oestrogen levels, and breast cancer risk increases progressively with weight. The most effective method of losing wweight is to reduce your glucose load and increase your level of physical activity.
Increase fibre: a high fibre diet reduces oestrogen levels (by trapping oestrogens in the bowel so that they can’t be recirculated), reduces glucose load, and cuts hunger thus aiding weight loss.
Limit alcohol: alcohol increases oestrogen levels, inhibits melatonin release, depresses immune function and is a source of excess calories. From large-scale studies it is clear that alcohol consumption significantly raises breast cancer risk in both pre- and postmenopausal women. Ideally, limit alcohol to not more than two drinks a day, and don’t drink every day; if you have had breast cancer it is probably wise to drink rarely if at all. Folic acid supplementation may reduce the excess risk of breast cancer associated with alcohol consumption.
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