October is breast cancer awareness month: a tribute to my grandmother

Hello,

I first became interested in nutrition many years ago. While it wasn’t as popular a field back then as it is today, my passion for nutrition, which eventually became my profession, was significantly influenced by my close relationship with my beloved grandmother.

Our family affectionately called her Grandma Ceil. She was a remarkable woman who faced a breast cancer diagnosis in the early 1970s when she was in her 50s. An avid cook and baker, Grandma Ceil had a deep love for food, although not always the healthiest choices, which showed on her waistline.

Shortly after being diagnosed with cancer, while undergoing treatment, my grandmother became fascinated with nutrition and its connection to overall health. So much so that she began practicing and preaching healthy eating to us.

Incredibly, Grandma Ceil lived with cancer for over 20 years and maintained a vibrant, upbeat spirit throughout her life, living to the age of 80. She never missed a family outing and always took the opportunity to discuss the latest nutrition insights she gathered from various health organizations she contacted to learn more about diet and health.

Over time, her passionate advocacy left a profound impact on me, leading me to dedicate a significant portion of my career to educating and counseling individuals and families on healthy eating and disease prevention.

As October marks Breast Cancer Awareness Month, I’d like to share some simple guidelines we can follow to help protect ourselves from breast cancer.

First, it’s important to note that preventing breast cancer, or any cancer, is not an exact science. Even those with healthy habits can develop breast cancer, as one out of eight women will in their lifetime. However, we now understand that certain lifestyle factors can reduce the risk of breast cancer and improve health outcomes for survivors, of which there are more than 3.1 million in the United States. So, it’s never too late to adopt these practices.

1. Enjoy more colorful fruits and vegetables.

Lots of evidence exists that eating colorful vegetables—think red peppers, broccoli, carrots, leafy greens, cauliflower, blueberries, tomatoes—is very helpful in reducing the risk for breast cancer. Colorful vegetables are rich in antioxidants including vitamin C, beta carotene, lycopene, and flavonoids and contain protective properties to fight cancer. These vegetables are also high in fiber and low in calories which can help keep your waistline in check, also important. The different colors often contain different nutrients so it’s best to eat the rainbow, so to speak. And don’t be afraid to vary it up and try a new fruit or veggie. You just may like it.

2. Keep your weight–and waist–in check

Maintaining a healthy weight is very important in protecting against breast cancer. Where you keep your excess weight also matters. Excess fat around the mid-line (think apple-shaped) is associated with increased estrogen levels—which could set the stage for breast cells to mutate and ultimately become cancerous. So be sure to keep your weight—and your waist— in check with a healthy diet and exercise program. Losing just 5 % of your body weight if you are overweight helps.

3. Adopt a Mediterranean lifestyle

Research published in JAMA Internal Medicine and The International Journal of Cancer found that adopting a Mediterranean diet—rich in whole grains, olive oil, nuts and legumes, fruits and vegetables—-may prevent breast cancer. It’s no surprise as the Mediterranean diet is a healthy lifestyle diet not only rich in colorful produce and healthy grains but is also low in meat, fried foods, and processed foods. Because managing weight is also an important factor to help fight breast cancer, before pouring the olive oil onto your salad and adding nuts as a snack, be sure to nix the cheese, croutons, butter, and fried foods. And, do watch your olive oil portion as the calories add up quickly (1 tablespoon of olive oil contains 120 calories).

4. Find movement you enjoy.

All types of exercise reduces a woman’s risk for breast cancer so choose one you enjoy and are likely to stick with. Aim for about 30 minutes a day at least four to five days a week. No excuses. Moderately intense activity including brisk walking (not window shopping!) and yoga count as does more vigorous exercise including running and cycling. What matters most is that you keep moving.

For healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.

5. Don’t over pour…

…I am referring to alcohol, not water. While you may have heard that a glass of wine is protective against heart disease (although I don’t know anyone who got heart disease from a deficiency of alcohol!)) , that same drink (any kind of alcohol) may increase your breast cancer risk. And research shows that moderate drinking —just one drink a day for women—increases the risk.

So if you enjoy a drink, choose it wisely, on occasion, and don’t over pour. And even though wine goblets have increased in size, your drink should still be 5 oz.

6. Cook more.

Research shows that people who cook at home eat healthier and also manage their weight better than those who eat out (or order in) most meals. Home cooked meals are associated with diets lower in calories, sugar and fat, These are great for fighting breast cancer.

Finally, when going food shopping, if you purchase canned foods (canned soups, canned mushrooms) and foods and drinks which come in plastic containers (water bottles, juice containers), choose brands that are BPA free.  Stanford research confirmed a link between canned food and exposure to the hormone-disrupting chemical known as Bisphenol A, or BPA.

While we can’t change our age, gender, and genetics, it is estimated that healthy lifestyle practices such as I discuss above can help to reduce a woman’s breast cancer risk by about one-third. That would translate to 100,000 US women every year.