Lowering risk factors and increasing protective factors against breast cancer can help to prevent it, up to a point (you can't change genetics). Long-term high levels of estradiol, the most potent form of estrogen, are associated with increased risk, as is exposure to chemical estrogens, such as pesticides that act like estrogen in the body. Breast tissue is rich in estrogen receptor cells that draw these substances from the bloodstream. The longer strong estrogens remain in the body, the more likely they are to cause cancer. Weaker plant estrogens can provide protection.
Have a Baby and Breastfeed
Milk ducts in the breast are more vulnerable to cancer-causing substances as long as they remain immature. After the birth of her first child, a woman's breasts mature and her milk ducts become hardened and more resistant to cancer. According to Dr. Arnot, women who deliver their first baby before age 20 have a lower risk than women who wait until their 30s to become mothers, and breast cancer risk drops another 7 percent for each child, due to lower estrogen levels during pregnancy.
Prolonged breastfeeding for more than 2 years over the woman's lifetime has been found to reduce the risk of breast cancer by one-third, according to a study published in the December, 2000 issue of the "American Journal of Epidemiology." Breastfeeding also flushes out chemicals that have been stored in fatty tissue.
Eat a Healthy Diet
A woman can reduce her exposure to chemical estrogens by choosing organically raised meat, dairy and produce. Dr. Arnot extols the protective effect of soy foods such as tofu, edamame and flaxseeds, which contain protective plant estrogens that compete for estrogen receptors in the breasts and prevent stronger estrogens from remaining there. Flaxseeds also contain omega-3 essential fatty acids (EFA), as do walnuts, chia seeds, hemp seeds and cold water fish. Dr. Arnot asserts that omega-3 fats, which are heart-healthy and in short supply in most western diets, inhibit cancer growth. Americans eat too many omega-6 EFAs, found in animal products, shortenings and snack foods. A diet high in plant fiber moves excreted estrogen out of the bowel quickly, before it is reabsorbed and recycled in the bloodstream. Fiber also helps to control blood insulin levels which exert influence on estrogen production.
Exercise
The shorter a woman's cycles are, the more estradiol her breasts are exposed to in her lifetime. Vigorous regular exercise can lengthen a woman's menstrual cycles, according to Dr. Arnot. The most benefits are obtained when exercise starts during the teen years and persists through menopausal years, but it is never too late to begin. The American Cancer Society states that women who become more active after age 50 are less likely to get breast cancer than those who become less active. As little as 2.5 hours of brisk walking per week can reduce the risk of breast cancer by 18 percent. Exercise also allows insulin to work more effectively, which helps to balance estrogen production and control blood sugar.
References
- "American Journal of Epidemiology", Lactation Reduces Breast Cancer Risk in Shandong Province, China; Zheng T, et.al.; Dec. 15, 2000
- "The Breast Cancer Prevention Diet"; Robert Arnot, M.D.; 1999
- American Cancer Society: Regular Exercise Late in Life Helps Reduce Breast Cancer Risk
