By Shavonne Tonnes
What Should You Eat To Help Boost Your Metabolism
According to the authors, the findings suggest that chemotherapy may be spared in:
- All women older than 50 years with hormone receptor–positive, HER2-negative, node-negative breast cancer and a Recurrence Score of 0 to 25 (about 85% of women with breast cancer in this age group)
- All women 50 years or younger with hormone receptor–positive, HER2-negative, node-negative breast cancer and a Recurrence Score of 0 to 15 (about 40% of women with breast cancer in this age group).
The study called TAILORx trial studied 6,711 women between the ages of 18 and 75 with hormone-receptor-positive and human epidermal growth factor receptor 2 (HER2)-negative cancers that haven’t spread to the lymph nodes.
The participants were given gene tests to determine who could skip chemotherapy and take an estrogen-blocking drug and those who could take a drug that prevents the body from making estrogen altogether.
“Half of all breast cancers are HR-positive, HER2-negative, and axillary node–negative. Our study shows that chemotherapy may be avoided in about 70% of these women when its use is guided by the test, thus limiting chemotherapy to the 30% who we can predict will benefit from it,”
Joseph A. Sparano, MD
The hormone-blocking drug is part of a larger class of treatment called endocrine therapy. Unlike chemotherapy, endocrine therapy is less invasive and has fewer harsh side effects. With more than 260,000 new cases of breast cancer expected in American women this year, this new form of treatment is significant for those with early stages of the disease.
Although many risk factors for breast cancer are out of your control, such as genetic factors like having the BRCA1 or 2 genes, there is evidence to support that a healthy lifestyle that includes exercise and a nutrient-dense diet may affect your risk of cancer.
In fact, experts estimate that we may be able to prevent as many as 1 out of every 20 cancer cases simply by changing what we eat.
Breast Cancer Nutrition
The Role Of Food and Diet on Breast Cancer
Up to 40% Of All Cancers Are Caused Partially by Wrong Diets
First and foremost, it is important to remember that that there are no foods or supplements that will act as “Silver Bullets” to prevent breast cancer.
Diet is thought to be partly responsible for about 30% to 40% of all cancers. No food or diet can prevent you from getting breast cancer. But some foods can make your body the healthiest it can be, boost your immune system, and help keep your risk for breast cancer as low as possible.
Research has shown that getting the nutrients you need from a variety of foods, especially fruits, vegetables, legumes, and whole grains, can make improve dramatically the way you feel and give your metabolism the necessary the energy it needs.
Another import factor is the quality of food you consume. It is important to try to eat food grown without pesticides. These “organic” or pesticide free foods may protect your system against unhealthy cell changes associated with pesticide use in animal studies.
While it is very important to remember that the label super-food is thrown around very often, there is no single food or diet that is guaranteed to keep you cancer-free.
What adjusting your diet to include more of foods that can do for you is to boost your immune system and help fight breast cancer.
This makes sense and It wouldn’t hurt to improve your diet, would it?
So, to help easy your way into you, we’ve listed some of these nutritional “superstars” and their benefits below to help you in your next visit to the supermarket! Here is they are:
What Should You Eat
Eating a serving of fungi a day might help protect you from breast cancer, according to an International Journal of Cancer study.
Researchers from the University of Western Australia, Perth, have conducted a study of 2,000 Chinese women who consumed 1/3 of an ounce of Fresh Mushroom daily were less likely to develop a tumor than non-mushroom eaters.
Long before scientists were able to research the power of and benefits of consuming certain foods, ancient civilizations and races consider them as elixirs of life.
As far as mushrooms are concerned, the ancient Egyptians believed eating mushrooms brought long life.
While their scientific method wasn’t the most sound as per today’s standards, modern scientists investigating the medicinal properties of the organism are beginning to produce some fascinating results.
There are thousands of species of mushroom growing in the wild, but most studies have focused on three main varieties – reishi, maitake and shiitake.
Reishi, also known as ganoderma, has been widely used in Chinese, Korean and Japanese medicine.
Another study, conducted in China, also showed that woman who combined the mushroom intake with regular green tea consumption reduce further the risk and saw greater benefits. In this particular group the risk was reduced by 90%.
Ganoderma lucidum has anti-oxidative effects when supplemented. Besides its anti oxidative properties, this type it also has a therapeutic effect on insulin resistance which can help with diabetes, reduces the risk of prostate cancer, and can help treat a variety of conditions associated with metabolic syndrome.
High mushroom intake has also been associated with lower risk of breast cancers among premenopausal women.
While studies have yet to determine the exact cause-and-effect relationship between mushrooms and breast health, it will be very beneficial for your health to add immune-boosting vitamin-D-rich serving of mushrooms to a meal!
2. Navy Beans
In recent years we have learned about the importance of consuming high fiber foods and their weight loss benefits by prolonging feelings of fullness and satiety. But did you know they may also help you reduce your risk of breast cancer?
According to Harvard researchers, for every 10 grams of fiber consumed daily, a woman’s breast cancer risk decreases by an amazing 7 percent!
The authors of the study found enough evidence to support claims that consuming foods with high fiber content help to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development.
Two other studies found similar results.
First, was the study carried out by the Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth.
Second, was a study published in the journal Crop Science, that found dried beans particularly effective in preventing breast cancer in rats.
One of the best high-fiber foods is beans. Beans are available in different varieties – pinto beans, black eyed peas, kidney beans, garbonzo beans, black beans and soya beans to name a few.
Nutritionists recommend darker beans as they are rich in phytonutrients and selenium. that prevent inflammation and thus the growth of cancer cells.
Navy beans, in particular, are an excellent source of fiber, containing a solid 9.6 grams of fiber per half a cup—that’s more than what you’ll find in several portions of other fiber rich foods. So, the next time you make a soup or salad, add some navy beans to your recipe.
A Study by researcher W. Elaine Hardman, PhD, associate professor of biochemistry at Marshall University School of Medicine in Huntington, W.Va., suggests that 2 servings of Walnuts a day may help reduce the development of breast cancer.
They credited the disease-fighting omega-3 fatty acids, antioxidants, and in particular, phytosterols, in walnuts for their animal laboratory results
Their Animal research was published in the journal Nutrition and Cancer.
It found that when mice were given the human equivalent of two ounces of walnuts every day for a month, the growth rate of tumors in the walnut-eating mice was half that of the animals who weren’t able to crunch on the nuts.
Although the study was carried in mice, Professor Hardman believe that people would benefit from eating walnuts.
Walnuts may help you reduce your risk of breast cancer in two ways.
First, walnuts contain a vitamin called gamma tocopherol that stops the activation of Akt—an enzyme that is essential for cancer cell survival—without harming healthy cells.
Second, walnuts, as mentioned in the study, contain cholesterol-like molecules called phytosterols that can help regulate estrogen levels in men and women. As a result, there is a good possibility of slowing the growth of breast cancer cells by blocking estrogen receptors.
4. Cooked Tomatoes
Tomatoes are the best dietary source of lycopene, a carotenoid that gives tomatoes their red shade. According to various studies, lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer.
But what was found in other recent research is that besides fighting endometrial, lung and stomach cancer, you should also consume tomatoes (Cooked Tomatoes) because they may help reduce women’s risk of developing breast cancer!
Recent findings, reported in the Journal of the National Cancer Institute, found that the carotenoid antioxidant lycopene— that helped preventing the other forms of cancer – was particularly effective at helping women with the harder-to-treat version of breast cancer: estrogen receptor (ER)–negative tumors.
While women with the highest levels of carotenoids, in general, had a 19 percent lower risk of breast cancer, women with the highest levels of lycopene, specifically, had a 22 percentdecreased risk.
5. Sweet Potatoes
Like tomatoes, orange-colored veggies such as sweet potatoes (Ipomoea batatas) have been shown to have antioxidant and anti-inflammatory effects. This vegetable is a rich dietary source of vitamin A through its high beta-carotene content.
Sweet potatoes have a relatively high glycemic index. The high carotenoid and phenolic content of sweet potatoes make them a candidate for possible chemoprevention of cancer, however very few studies have been undertaken to evaluate this potential.
The same Journal of the National Cancer Institute study that found the benefits in tomato consumption, found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer.
The theory is that carotenoids contain compounds that help regulate cell growth, defense, and repair.
Sweet potatoes contain a glycoprotein (SPG-56) which has been shown to reduce proliferation and promote apoptosis of hormone receptor positive (ER+/PR+) breast cancer cells and to inhibit metastasis in a mouse model of breast cancer.
To get the most carotenoids out of them, science says your best bet is to blanch them and season with your favorite spice mix.
According to a study published in Cancer Prevention Research, the ellagic acid in pomegranates might help protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells.
Another Study, Anti-Inflammatory Mechanism Involved in Pomegranate-Mediated Prevention of Breast Cancer: the Role of NF-κB and Nrf2 Signaling Pathways, showed that a pomegranate emulsion would help inhibit mammary tumorigenesis.
Pomegranates are very nutrient rich fruit, that has been used for the prevention and treatment of various inflammatory diseases.
Pomegranates and pomegranate extracts have been shown to inhibit breast cancer cell proliferation and invasion and promote cell apoptosis in both estrogen receptor positive (ER+) and negative ER- breast cancer cells in a dose dependent manner, as well as preventing mammary tumor formation in HER2/neu transgenic mice.
Therefore, it would be very helpful to your health to include them into your diet. If experience any difficulty finding pomegranates, fruits like raspberries, strawberries, cranberries, walnuts, and pecans are also rich in ellagic acid and would produce similar benefits.
Tea, especially green tea, has been associated with lowering breast cancer risk.
The possible reason for the claims are the fact that green tea contain high levels of polyphenols – mostly catechins (up to 40% of dry weight) – a class of antioxidants with immense health benefits. One of those benefits includes anti-breast cancer properties.
Catechins have been found to possess more powerful anti-cancer properties than thearubigins present in balck tea. Green tea also appears to have more favorable impact on circulating estrogens than black tea.
A small study conducted by the National Institute of Health’s (NIH) National Cancer Institute found that Japanese women who drank at least one cup of green tea daily had less urinary estrogen—a known carcinogen of the breast—than non tea-drinkers.
Other Laboratory studies have found that tea extracts or tea polyphenols suppress breast cancer. For example, tea theaflavins have been shown to inhibit proliferation of MCF-7 human estrogen receptor positive (ER+) breast cancer cells, as well as ER- cells, and HER2/neu-overexpressing (HER2+) cells.
To best enjoy the benefits, you are better off if you brew your own cup at home; It would take 20 bottles of store-bought bottled tea to get the polyphenol-power of a single home-brewed cup, according to research presented at a meeting of the American Chemical Society.
Buying a high quality loose leaf green tea makes all the difference as they are full of nutrients.
That’s what says researcher Sarah J. Nechuta, MPH, PhD, a postdoctoral research fellow at Vanderbilt University in Nashville, Tenn has concluded during the study:”The more cruciferous vegetables you eat, the better off you are,”
- The first important broccoli property shown is to reduce the estrogen metabolite 16alpha-hydroxyestrone, which is a breast cancer promoter, and to be marginally inversely associated with breast cancer risk in a population of premenopausal women.
- Another set of Broccoli components such as I3C and sulforaphane have demonstrated in laboratory tests and researches to increase the anti-cancer effects of the chemotherapy drug Taxol (paclitaxel).Broccoli sprouts are particularly rich in anticancer nutrients.
A Cup of Broccoli a Day May Help
Participants were required to fill out detailed dietary questionnaires when they entered the study and twice more, 18 and 36 months later.
Once information was analyzed, they were divided into five groups depending on their cruciferous vegetables consumption level.
By about five years after diagnosis, women in the top fifth — who ate an average of about 150 grams of cruciferous veggies a day — were 42% less likely to have died from breast cancer and 58% less likely to die from any cause compared to women in the bottom fifth, who ate less than 54 grams a day.
9. Wild Salmon
Salmon is more effective at preventing breast cancer than flaxseeds as scientists discover fish-sourced omega-3 fatty acids inhibit tumor growth by up to 70%
Professor David Ma from the University of Guelph in Ontario, author of the study said: ‘In North America, we don’t get enough omega-3s from seafood, so there lies an opportunity to improve our diet and help prevent the risk of breast cancer.’
This fatty fish is rich in healthy fats—mainly, omega-3 fatty acids. These essential fats have been linked to improved breast cancer prognosis.
Like other fatty fish, salmon contains the marine fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have chemo preventive properties. Other fish high in DHA, EPA and omega-3s include cod, mackerel, and anchovies.
These marine fatty acids have been shown to play a important role when it comes to inhibiting the proliferation of breast cancer cells in laboratory studies.
Relatively high fatty fish intake has been shown to be associated with reduced risk of breast cancer and improved survival.
In one experiment, higher omega-3 to omega-6 fatty acid diets reduced mammary gland density in mice, which in turn reduced carcinogen-induced mammary tumor development.
A large-scale analysis of international studies published in the journal BMJ found that women who consumed the most fish-based omega-3 fatty acids were 14 percent less likely to be diagnosed with breast cancer, compared to those who ate the least.
For overall health benefits, the American Heart Association recommends adding a mere 3.5-ounce serving of wild-caught fatty fish to your diet twice a week.
Salmon is one of the best options, but other fishes mentioned in this list such as cod an mackerel provide similar benefits.
Please not that Fish oil consumption is another option for those who don’t like to eat fish. This type of supplement contains very similar nutrients and can replace fish.
Furthermore, It has been shown to inhibit early stages of mammary tumor development in a mouse model of HER-2/neu overexpressing (HER2+) breast cancer.
10. Vitamin-D-Fortified Organic Milk
Milk in regarded as an excellent source of calcium. As of late milk alternatives have gain popularity , but unless they have been vitamin-D-fortified, you may wish to avoid them.
In addition to helping your body absorb calcium, University of California San Diego researchers found that vitamin D can also ward off breast cancer as well as colon and ovarian cancers.
The study, published in Cancer Prevention Research found that an adequate vitamin D intake could reduce breast cancer risk in women by up to 50 percent.
To make these finds more relevant , a more recent study linked low levels of vitamin D in the blood to higher rates of breast cancer tumor progression.
To get the most benefits from milk, search for the organic vitamin-D-enriched type of dairy.
You can drink anytime during the day, with your together with your coffee or alone.
Other alternatives to consume it are adding it instead of regular milk to your favorite latte or cappuccino, mix it into oatmeal, or use it into your after workout protein drink or smoothie.
11. Olive Oil
A number of studies in recent years have found that olive oil consumption (and monounsaturated oil consumption generally) is associated with a lower risk of breast cancer.
Here is a short list:
- A prospective Swedish study found a lower risk of breast cancer for women after 50 with a high intake of monounsaturated fat compared to consumption of other types of fat.
- A study of women in the Canary Islands found a lower risk of breast cancer for women in the highest quintile of monounsaturated fat consumption and even lower for those consuming mostly olive oil.
- European studies – Italian and Greek – have also found that olive oil consumption is associated with a lower risk of breast cancer.
- Laboratoy studies found that Consumption of olive oil reduces the aggressiveness of mammary tumors in animal models of breast cancer.
A more recent and very interesting clinical trial study conducted by PREDIMED – Prevención con Dieta Mediterránea (PREDIMED) – in Spain in 2015 was published in the Jama network – JAMA Internal Medicine, – speculated that the olive oil’s anti-inflammatory phenolic compounds and oleic acid may have quelled the growth of malignant cells.
4,300 women aged between 60 to 80 years of age , participated in this study.
By supplementing the diet of women participants with extra-virgin olive oil, the researchers found that these women had a 68 percent lower risk of developing breast cancer compared to women whose dietary fats came from corn oil.
Eggs are one of the most potent sources of an essential—and hard-to-get—nutrient known as choline.
There have been numerous population-based studies that sought to determine whether the consumption of eggs was related to the risks of various cancers, however very few associations have been found.
Choline consumption has been found to be associated with lower risk of breast cancer in some studies.
A 2008 case control study of more than 3,000 adult women, concluded that women with the highest intake of choline had a 24% lower risk of developing breast cancer than those with the lowest consumption.
The highest intake group consumed 455 mg of choline or more while the lowest consumption group consumed 196 milligrams of less. they got most of it from eggs, skim milk and coffee.
This neurotransmitter building block is necessary for the structure and function of all cells, and a deficiency in this compound has been linked to neurological disorders and decreased cognitive function. Not only does it act as brain food, but it may also help lower your risk of breast cancer!
According to The Journal of the Federation of American Societies for Experimental Biology, women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least.
What are the breast cancer-related effects of eating spinach?
Carotenoids and glycolipids isolated from spinach have been demonstrated to cause dose-dependent growth inhibition in breast cancer cells.
Researchers at Oregon State University succeeded to trace the actions of a know carcinogen found in meat on micro RNA and cancer stem cells.
The findings are part of a growing awareness of the role of epigenetics (DNA sequence) in cancer, or the ways in which gene expression and cell behavior can be changed even though DNA sequence information is unaltered.
The scientists also found that consumption of spinach can partially offset the damaging effects of the carcinogen. The animal laboratory tests cut the incidence of colon tumors almost in half, from 58 percent to 32 percent.
Several population studies have found that spinach consumption is associated with lower risk of breast cancer. Spinach consumption may help counteract the cancer-promoting effects of the heme iron in red meat.
Spinach and other Leafy greens, fall into a special category when it comes to breast cancer benefits.
Here is why:
First, they are one of the best sources – if not the best – of carotenoids , lutein, and zeaxanthin, of which high levels have been connected to a 16 percent reduced rate of breast cancer.
Second, they’re a prime source of folate, a B vitamin that strengthens your DNA and is crucial in lowering risk of neural tube defects during pregnancy.
Low levels of folate have most recently been linked to increased breast cancer risk in a study published in the journal PLoS ONE.
Other than spinach, kale and asparagus are other excellent sources of vitamins mentioned above.
Turmeric is a bright yellow spice used extensively in Indian cooking. It made from the dried rhizome (underground stem) of the plant Curcuma longa. Biologically active components of turmeric include curcumin and various turmerones.
A study conducted by researchers at the University of Michigan Comprehensive Cancer Center have found that when the dietary compounds curcumin, which is derived from the Indian spice turmeric, and piperine, derived from black peppers, were applied to breast cells in culture, they decreased the number of stem cells while having no effect on normal differentiated cells.
Turmeric is rich in polyphenol, an antioxidant with chemopreventive properties. Curcumin has been shown in the laboratory to have profound and diverse effects on breast cancer carcinogenesis, proliferation and metastasis.
Because chronic inflammation is a major risk factor for the development and metastatic progression of cancer, curcumin’s anti-inflammatory properties play a major role in diminishing the formation of breast cancer, according to a study in Molecular Oncology.
Coffee, besides being one of th most popular and ancient drinks around the world, won’t just provide you with an energy boost with every cup, but may actually help lower your risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer, as well.
A 2011 study in Breast Cancer Research found that coffee drinkers had a lower incidence of ER-negative breast cancer than women who rarely drank the morning joe. According to one of the study authors, Jingmei Li, PhD, “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer.”
A 2015 Lund University study have show that coffee inhibits the growth of tumors and reduces the risk of recurrence in women who have been diagnosed with breast cancer and treated with the drug tamoxifen.
For you coffee lovers out there, trying to find an excuse to drink more of your favorite drink, this will be just what you needed! Enjoy!
Exotic and delicious, Peaches have been shown to possess antioxidant properties. Peaches also have substantial bile acid binding potential, which has been associated with lower cholesterol and lower risks of heart disease and cancer.
In 2014, researchers at Texas A&M found that the precise mixture of phenolic compounds present in a peach extract was able to inhibit the metastasis—or spread—of breast cancer cells in mice. Researchers say that the dosage equivalent used in the experiment would be equivalent to humans consuming two to three peaches per day.
Chickpeas are one of least promoted yet very rich in properties “superfoods”.
Studies have shown that eating chickpeas can improve insulin resistance and reduce total cholesterol.
However, up until recently there was not enough available evidence to determine the potential effect of consuming chickpeas on breast cancer.
A study published in the Nutrition and Cancer journal discovered that these legumes can prevent breast cancer thanks to their anti-cancer agents called protease inhibitor concentrates.
More evidence is needed when it comes to breast cancer specific benefits. However, by understanding the relationship between a healthy diet, rich in nutrients and how it reduces the risks of cancer in general, adding chickpeas to your menu will certainly benefit you.
Blueberries are highly recommended for breast cancer
Blueberries are one of the most widely-consumed berries in the U.S., and it makes sense—they are delicious on deserts, cakes, fruit salads or eaten naturally.
Another massive benefit of this fantastic type pf sweet berries is they are rich in antioxidants.
They rank among the highest of all fruits and vegetables in their capacity to destroy free radicals. Blueberries have been shown to have neuroprotective, cardioprotective and cholesterol-lowering properties. Blueberries are a rich source of anthocyanins, including various delphinidins, malvidins, petunidins, cyanidins and peonidins.
A review published in the journal Anti-Cancer Agents in Medicinal Chemistry found that blueberries “show promise as effective anti-cancer agents” due to their ability to prevent pro-inflammatory molecules from being formed.
They have been shown to prevent the beginning of cancer formation, and increase healthy cells’ ability to kill off dangerous cells. Add a serving of blueberries to your smoothies, parfaits, or sprinkle in a spinach salad.
If you already love to eat carrots, this article will give another reason to pick up that bag of baby carrots: Breast Cancer Fighting Abilities.
This breast cancer protective effect appears to derive from the interaction of multiple components of carrots, not just the presence of alpha-carotene and beta-carotene.
Higher levels of carotenoids and vitamin A (retinol) in the blood of breast cancer survivors have both been found to be associated with greater likelihood of breast cancer-free survival.
According to research published in The American Journal of Clinical Nutrition, out of 33,000 women, those who had the highest amount of carotenoids in their blood had 18 to 28 percent lower risk of breast cancer.
Carrots cancer-fighting antioxidants , which is why you should chop some up and add them to these 26 Flat Belly Soups.
In spite of its antioxidant and anti – inflammatory properties, strawberry didn’t make the list of breast cancer fighting foods in the past.
The lack of evidence in regards to its breast cancer fighting properties was mixed. That may be about to change.
According to a study in Scientific Reports. “We have shown for the first time that strawberry extract, rich in phenolic compounds, inhibits the proliferation of breast cancer cells in in vitro and in vivo models,” Maurizio Battino, co-author of the paper, said in a press release.
So, if you already enjoyed eating them for their delicious taste and nutrients, here is another excellent reason to add it to your shopping list.