October 1, 2021 | Issue 10 |
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A Physician's Perspective |
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October is breast cancer awareness month. For everyone who is a woman, has a sister, wife, daughter, mother, or female friend, this is for you.
Breast cancer is a common type of cancer in the United States. It occurs in 1 in 8 women or about 12% of US women. It may not have any symptoms or signs until it’s already spread, and the best treatment is always prevention.
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I recently went in for my own mammogram, having a family history of breast cancer. Like many women, I felt anxiety while I waited for the results. When it came back as normal, I felt a wave of relief wash over me. This was followed by a warm wave of gratitude that I am plant-based and living a cancer-preventing lifestyle in general. It’s at these times, that I’m not thinking of the challenges of being plant-based, but instead, I am feeling the joy that I live and eat healthfully.
As plant-based eaters, we are significantly reducing our risk of chronic diseases, including cancer.
But do these dietary and lifestyle changes really matter for breast cancer? What about our genetic risk? While genes do play a role and are just one of the risk factors, they are not the only determinant. For example, identical twin studies, where one twin has breast cancer, reveal there is just a 20% chance of the other twin having breast cancer as well. (1) Just 20%. That means there’s an 80% chance of not getting breast cancer and that is dependent on the environment. So how we eat and live really does matter.
And in fact, studies indicate that if premenopausal women make dietary and lifestyle changes that include a diet shifted away from meat and dairy and toward a whole food, plant-based diet, prioritizing exercise, not smoking, and not drinking alcohol, they can reduce their risk of breast cancer by 50%. (2) And after menopause, it’s an 80% reduction. And I argue we can do even better than that if we emphasize phytonutrient-rich plant foods with attention to those foods specifically shown to reduce breast cancer risk.
This is huge. To me, breast cancer awareness month means being aware that we can take charge of our own health. Here are some steps we can take every day to reduce our chance of breast cancer:
- Eat a whole food, plant-based diet. Emphasis on whole foods and raw, fresh vegetables.
- Eat plenty of cruciferous veggies and leafy greens daily.
- Eat unprocessed soy.
- Eat flax seeds regularly.
- Eat mushrooms regularly.
- Avoid sugar and high-glycemic foods.
- Don’t eat fried foods.
- Avoid alcohol and tobacco.
- Ensure optimal vitamin D3.
- Get quality sleep – make it a priority, and make sure your room is dark.
- Exercise regularly, as if your life depends on it.
And for those who already have breast cancer, eating a cancer-kicking diet can help strengthen the immune system and improve treatment response.
So, for this month, let’s bring awareness to all the steps we can take every single day to prevent and improve our odds of ever getting breast cancer. We’re not just aware of it; we are taking charge of it. And next time we get testing or imaging, may we all be filled with gratitude for our health-promoting, plant-based diet and lifestyle.
Collaborative Group on Hormonal Factors in Breast Cancer, “Familial Breast Cancer: Collaborative Reanalysis of Individual Data from 52 Epidemiological Studies Including 58,209 Women with Breast Cancer and 101,986 Women Without the Disease”. Lancet 358, no 9291 (2001).
L. M. Sanchez-Zamorano et al, “Healthy Lifestyle on the Risk of Breast Cancer”, Cancer Epidemiology and Prevention Biomarkers 20, no. 5 (2011).
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Lentil Dhal Soup
This Lentil Dhal Soup is a real crowd-pleaser. It’s rich, hearty, healthy, and delicious!
As we head into cooler months, soup is the perfect meal to enjoy and even freeze for later.
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Ingredients:
- 1 onion chopped
- 2 garlic cloves chopped
- ½ tsp turmeric
- ½ tsp chili powder
- 1 tsp ground cumin
- 1 tsp garam masala
- 2 lb canned, chopped tomatoes (I use Muir Glen fire-roasted tomatoes)
- 2 cups vegetable broth
- 1 cup red lentils
- 2 tsp lemon juice
- 1 13.5 fl oz can coconut milk
- ½ bag frozen peas, spinach, or kale
- chopped cilantro and lemon slices for optional garnish
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Directions:
- Saute the onions, garlic and spices in water for a bit to mix the flavors
- Add remaining ingredients, and cook for about half an hour or so until the lentils are soft. (NOTE: red lentils cook *much* faster than brown lentils)
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Lifestyle Habits That Affect Your Risk of Cancer |
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Dr. Miller shared important information above in the physician's perspective about women and the risks and mitigations of breast cancer. This is such valuable information to have -- and it doesn't stop with breast cancer.
The American Institute for Cancer Research says that 42% of all cancer cases and 45% of cancer deaths in the United States are linked to lifestyle factors.
Understanding these factors means that we can take actionable steps to decrease our risk!
Here are five lifestyle habits to make to avoid those factors linked to a cancer diagnosis:
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Absolutely stop smoking. This is a hard habit to break -- but there is support to help. Reach out to your physician or to a PlantBased TeleHealth physician for information and resources to help you succeed.
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Know your ideal/healthy body weight range and take steps to stay in this range. Obesity is linked to multiple cancers, and your weight is something you can change. Again, health care professionals can help you to know your healthy weight and develop a plan to get there.
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Limit your alcohol intake. As far as cancer risk factors, the less alcohol you drink, the better.
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Decrease processed food and meat in your diet -- and increase fruits and vegetables in your diet. Yes, a plant-based diet, rich in a colorful variety of fruits and vegetables will reduce your risk of cancer. This way of eating will also help you reach or maintain your healthy body weight (again, lowering your risk).
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Stay active. Simply walk more and spend less time sitting. The more active you are, the less you are at risk for certain cancers.
If there are habits listed above that you need to work on, remember that small changes can add up to big improvements. It is often easier to focus on one new habit at a time rather than revamping your entire way of living. This may look like adding in more vegetables before you cut out meat. It may look like reducing the number of cigarettes and alcoholic drinks and adding in a walk around the block each night.
Find support from friends, family, community, and your doctor to help you on your health quest. As Dr. Miller said -- by being aware of the factors, we are actually able to take charge and make changes! Share this with your friends and family who can benefit as well.
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