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The Anticancer Diet
One of the lessons of these studies is that moderate changes (a diet with 20% to 30% of calories from fat) may be sufficient to help prevent breast cancer. But if you’ve already been diagnosed, you probably need to make bigger changes. Aim for less than 10% to 15% of calories from fat, and note these guidelines.Eat well. There are thousands of food substances that have powerful protective properties. With few exceptions, these factors are found in fruits, vegetables, whole grains, legumes and some fish, so emphasize these foods to minimize your risk. Take 3 grams a day of fish oil, and stay away from all other added oils. Drink green tea. Avoid foods high in fat and refined carbohydrates, which may promote cancer, and avoid alcohol. A recent study of 240,000 women found that those who were postmenopausal and who had one drink per day had a 30% higher rate of dying from breast cancer than women who didn’t drink.
Exercise. Walk 30 minutes a day. Women who do regular physical activity may reduce the incidence of breast cancer by 20% to 30%.
Ease up. Chronic stress may increase the risk of breast cancer. Research shows that women with breast cancer who were the most depressed had a significantly increased risk of relapse or death. So breathe, meditate, do yoga, pray, practice tai chi. And spend time with friends and family: Women with metastatic breast cancer who met in a support group once a week for a year lived nearly twice as long as those who didn’t have the emotional support.
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