consciouseating
get some vitamin d
Vitamin D, produced in the skin when
the body is exposed to at least 15 to
30 minutes of sunlight, appears to
Nutrition for
have anti-cancer benefits, according
to research recently published in the
Archives of Internal Medicine. Vitamin
Breast Health
D is found in fatty fish like salmon and
sardines, as well as in fortified milk.
favor cruciferous
vegetables
Fat in the human body generates its
own hormones. Excess body weight,
particularly abdominal fat, can lead to
increased levels of estrogen, and high
estrogen levels have been linked with
breast cancer.
Eating two servings a week of
cruciferous vegetables can help coun-
teract excessive levels of estrogen.
Cabbage, broccoli, Brussels sprouts
and cauliflower contain anticancer,
October is National Breast Cancer Awareness Month
detoxifying substances that bind up
estrogen and help eliminate it from
the body. They also contain Indole-3-
by patrick Quillin, ph.d.
carbinol (indoles), which may have
anticarcinogenic effects.
L
ast year, of the 1.4 million individuals diagnosed with cancer, 212,000
were women with breast cancer. Breast cancer is the most common
cancer among women and its almost three-fold increase since 1950—
Balance the
from 1 in 20 cases in 1950, to 1 in 7 in 2007—has prompted many questions Body’s pH
and studies about underlying causes, as well as the possibilities for preventive
Eat more alkaline-forming plant foods
breast health through a healthy lifestyle that incorporates good nutrition and
to maintain a proper pH balance. Shop
regular exercise. Here are some practices that can help:
for fresh fruit and vegetables; some dairy
(cottage cheese and yogurt); organic
eat the right fats
chicken, turkey and grass-fed beef; and
fish. Purchase dried beans (garbanzo
Health is highly dependent upon intake of essential, healthy fats that help im-
and black beans), whole grains (brown
mune cells recognize and destroy cancer cells. Good fats that can help reduce
rice and oats), nuts and seeds.
the risk of cancer are: fish oil, high in eicosapentaenoic acid (EPA, an omega-3
fatty acid); borage oil or evening primrose oil, which contain gamma linolenic
eat less sugar
acid (GLA); flax oil, rich in alpha-linolenic acid (ALA, a precursor to EPA); con-
jugated linoleic acid (CLA), from the meat and milk of grass-fed ruminants, like
Excessive consumption of sweet fluids
cows and sheep; olive oil; and shark oil.
and foods results in high blood glu-
An early study by Rashida A. Karmali, Ph.D, published in the Journal of Internal
cose levels that can negatively impact
Medicine, reported that an EPA-rich diet significantly lowered the levels of estradiol,
health and may be linked to several
a marker for breast cancer, in 25 women who were at risk for breast cancer.
diseases, including cancer. Eat fewer
sweet foods, including high-glycemic
fruits such as watermelon and pineap-
Eating two servings a week of cruciferous vegetables can help
ple. Avoid the high-fructose corn syrups
commonly found in processed foods.
counteract excessive levels of estrogen. Cabbage, broccoli, Brussels
sprouts and cauliflower contain anticancer, detoxifying substances
Add micronutrients
that bind up estrogen and help eliminate it from the body.
Trace minerals important to health—
30 Phoenix
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