A proper diet can reduce lifetime exposure to estrogen, which in turn can reduce the risk of a variety of disorders, including breast cancer, endometriosis, fibrocystic breast disease, and uterine fibroids. Both proper nutrition and reduced estrogen exposure are important considerations for a person who has or has had an estrogen-influenced disorder. You can reduce your lifetime exposure to estrogen by making the following dietary changes:

WATCH YOUR CALORIES!

Reduce your overall calorie intake. Reducing calorie consumption increases levels of a hormone called SHBG (Sex hormone-binding globulin) which is a glycoprotein that binds to sex hormones, specifically testosterone and estradiol. Other steroid hormones such as progesterone, cortisol, and other corticosteroids are bound by transcortin. These sex hormones circulate in the bloodstream, bound mostly to SHBG and to some degree bound to serum albumin. Only a small fraction is unbound, or "free," and thus biologically active and able to enter a cell and activate its receptor. The SHBG inhibits the function of these hormones. Thus bioavailability of sex hormones is influenced by the level of SHBG. SHBG keeps estrogen from stimlating the growth of healthy and cancerous cells in the breast and other areas of the body sensitive to estrogen levels. Scientists believe that calorie reduction has the same effect on other estrogen-influenced disorders. Calorie reduction is not recommended, however, during chemotherapy or radiation treatment.

FIBER

Eat more whole grains, legumes, and berries, and more fiber-rich foods in general. Fiber increases the rate at which estrogen is excreted from the body. Also, some experts believe that simply adding fiber to the diet can recuse the risk of breast cancer by 75 to 80 percent.

Fiber in the intestine keeps excreted estrogen byproducts from being reassembled by bacteria and reabsorbed into the bloodstream. Because the effects of estrogen are cumulative, the benefits of fiber are also cumulative - eating fiber-rich foods confers lifetime reduction of breast cancer risk. For this effect, it is necessary to eat at least 10 to 20 grams of fiber daily, which is difficult without eating high-fiber cereals. If high-fiber cereal is unpalatable, mix it with regular cereal. Use skim milk in your cereal rather than whole milk to reduce fat consumption. A recent study reported that a half-cup serving of wheat-bran cereal each morning lowered the blood levels of estrogen.

ESSENTIAL FATTY ACIDS

Reduce your fat consumption but do not completely exclude healthy fats from your diet. Low-fat diets do not decrease estrogen production but do increase estrogen excretion through the urine. Low-fat diets also tend to include a lot of fruits and vegetables, many of which contain compounds that protect against cancer. A low-fat diet should have no more than 2 grams of fat per 100 calories and avoid saturated fats. Research has shown that polyunsaturated fats (corn and safflower oils are two examples) have a positive association with increased breast cancer risk.

Note, however, that some kinds of fat are cancer protective. Omega-3 essential fatty acids from fish oils, fish, and flaxseed have been shown to reduce the risk of breast cancer. Eating, two or three servings a week of salmon, tuna, sardines, mackerel, herring, shellfish, or other cold water fish, or taking fish oil capsules confers this benefit. In laboratory studies, cancer cells grown in the same test tube as healty cells without essential fatty acids overtake the healthy cells. However, when essential fatty acids are added to the medium, healthy cells overtake the cancer cells. Olive oil, canola oil and similar monosaturated fats also substantually reduce the risk of breast cancer, but include them in your diet in moderation. One tablespoon of freshly ground flaxseed daily is recommended.

ANTIOXIDANTS

Eat a variety of foods rich in antioxidants. By increasing the amount of complex carbohydrates (whole grains, fruits, and vegetables) in your diet, you will not only increase your intake of fiber but you will also increase your intake of vitamins, minerals, and nutrients known as antioxidants. Antioxidants are believed to help in the prevention of cancer. Any preventative effect antioxidants have arises from their ability to minimize cell damage from cancer-causing agents known as "free radicals." Antioxidants trap these "free radicals" and prevent them from causing the type of cell damage that makes people more susceptible to cancer.

Examples of antioxidant vitamins that may play a protective role in preventing breast cancer include: Vitamin E (found in all oils, eggs, and nuts); Vitamin A and Beta Carotene (found in carrots and other green, orange, and yellow vegetables); Lycopene (found in tomatoes, pink grapefruit, and watermelon); Lutein and Zeaxanthin (found in kale, collard greens, spinach, red peppers, and romaine lettuce); and Calcium (found in milk products, tofu, and leafy green vegetables).

OVERWEIGHT / OBESITY

If you are overweight, lose weight. Gradual weight loss after menopause reverses the effects of estrogen overexposure. Diets that are higher in plant products are usually lower in fat and result in leaner women who have less potential for the synthesizing of estrogen in fat tissue, and therefore may be at lower risk of breast cancer. Emphasizing a vegetarian-type diet may play a key role in reducing the risk of breast cancer. Additionally, vegetarian-style meals help increase several dietary constituents and micronutrients (vitamins and nutrients) that may play a protective role in the incidence of breast cancer. Remain physically active and lean throughout life.

PHYSICAL ACTIVITY

Increased exercise and activity. Although exercise is not part of a nutritional program, it is part of a life-style program. Four hours a week may sound impossible if you are a lifelong couch potato or if you are sore from surgery, too busy with radiation therapy, or exhausted from chemotherapy. It is hard to force yourself to exercise when you barely have enough energy to get out of bed or off the sofa.

The solution may be to start slowly, perhaps with 15 minutes a day, and very gradually increase the time you spend exercising. It may take months for you to get up to four hours a week, but that is fine. Even during treatment, taking short, slow walks up and down the street or around the block can be very helpful. Then you can progress to gentle exercise, such as yoga or tai chi.

Staying physically active is the key. Short spurts of activity here and there are good. But it is even better to sustain a physical activity over 15 minutes to an hour (or longer, if you can) and get your muscles, heart, and breathing all working together. Brisk walking is good exercise. You do not need to run a marathon. Any exercise you do regularly will make you feel better today and is also good for your long-term health.

Take time to meditate or perform other stress-reduction exercises every day. Stress contributes to many disorders and diseases.

ACIDOPHILUS

Use acidophilus supplements. Whle the liver breaks down estrogen before sending it to the digestive tract for elimination, bacteria in the intestines can turn these breakdown products back into estrogen. The hormone can then be re-absorbed through the intestinal wall. Taking Lactobacillus acidophilus supplements daily can provide your body with the beneficial microbes that compete with the estrogen-forming bacteria.

PHYTOESTROGENS

Phytoestrogens. There is a great deal of conflicting information concerning the association between phytoestrogens and breast cancer. Phytoestrogen is a plant-derived estrogen and can be found in food products like soy (tofu, tempeh, soybeans, soy milk, and miso). It is believed that the phytoestrogens in soy act as "anti-estrogens" -that is, they compete with and counteract the body's natural estrogen, thereby helping to reduce the risk of breast cancer.

While some researchers believe that the phytoestrogens in soy are beneficial for women, others are afraid that they can be dangerous for women with breast cancer. At this time, studies are inconclusive as to the long-term physiologic effects of the phytoestrogens contained in soy. Until more information is available, it is a good idea not to overdo your consumption of soy foods if you are at risk for, or have been diagnosed as having, breast cancer. Two or three servings a week is plenty.

Many other phytochemicals are under investigation for potential protective effects as well-"allicin" in garlic; "ellagic acid" in grapes; "sulforaphane" in broccoli; and "indoles" and "dithiothides" in cruciferous Brassica vegetables (broccoli, cauliflower, brussel sprouts, cabbage, kale, mustard, bok choy, and collard greens). Do not overdo the Brassica vegetables. It is possible for Brassicas to cause suppressed thyroid function and even goiter if you eat a lot of them on a daily basis. Three to four servings a week is a good general range.

ESTROGEN & HORMONE PRODUCTS

Avoid products containing estrogen, progesterone and pesticides. Hormone replacement therapy (HRT) is not recommended (contraindicated) for women at risk for breast cancer or other estrogen-sensitive disorders. This is because taking a combination of estrogen and progesterone for a few years or longer is associated with an increased risk of breast cancer, according to a number of studies. Only a handful of small studies look at the use of HRT in women with a personal history of breast cancer who are suffering from post-menopausal symptoms. No solid results are available to guide a careful decision on this topic. But most experts agree that the risks and unknown long-term effects of taking HRT probably outweigh any benefits.

The studies mentioned above all looked at hormones in pill form. Little is known about the relative safety of vaginal creams, rings (such as Estring), gels, “natural” hormones, and herbal hormones. Your health care provider may prescribe vaginal hormones to help with vaginal dryness and discomfort. Hormone preparations used in the vaginal mostly stay in the vagina. But a little bit of these hormones can be absorbed into your bloodstream and get to your breasts. If you decide to use them with your health care provider's advice, try to use the lowest dose possible.

Some women who have been diagnosed with breast cancer choose to eat organic foods to limit their exposure to any excess pesticides, antibiotics, or hormones.

LIMIT ALCOHOL CONSUMPTION

Alcoholic beverages. Consuming even moderate amounts of alcohol raises the risk of breast cancer because it raises estrogen levels. The link between alcohol and breast cancer may even be stronger than other dietary links. Among women who consume alcohol regularly, a clear way to reduce the risk of breast cancer is to reduce alcohol consumption.

GREEN TEA

Green Tea consumption has been correlated with a decreased recurrence of Stages I and II of breast cancer.

VITAMIN D & SUNSHINE

Vitamin D from sunlight, rather than dietary Vitamin D, has been shown to decrease risk. Be sure to use a quality sunscreen to protect your skin from damaging UV rays from sunlight and prevent sunburn.

CONSULT WITH A DIETICIAN OR HEALTH CARE PROVIDER

Nutritional counseling can help incorporate these guidelines into an individual meal plan. It can provide specific guidelines as to calories, grams of fat, and grams of fiber, as well as vitamin/mineral regimens that can be designed to fit into any lifestyle. Overweight women-especially those with coexisting risk factors for breast cancer-should try to lose weight, or at least avoid gaining weight.

LINKS

Reducing Bioavailable Sex Hormones through a Comprehensive Change in Diet

Cancer.org: Soy and Breast Cancer

Women's Health: Menopause Without Estrogen

Cancer.gov: Low Fat Diet May Reduce Risk of Breast Cancer

Down To Earth: The Vegetarian Diet, A Hopeful Alternative



MoonDragon's Obgyn Information: Breast Cancer

MoonDragon's Obgyn Information: Endometriosis

MoonDragon's ObGyn Information: Fibrocystic Breast

MoonDragon's ObGyn Information: Uterine Fibroids

MoonDragon's Nutritional Analysis Index

MoonDragon's Nutritional Diet Index

MoonDragon's Health Index

MoonDragon's ObGyn Information Index by Subject Order

MoonDragon's ObGyn Information Index by Alphabetical Order

MoonDragon's Main Indexlisting

MoonDragon's Home Page