Nutrition & Breast Health

When you are looking to support breast health and prevent breast cancer (BC) you are probably not thinking about the food that is frequenting your plate, but nutrition and lifestyle factors such as physical activity can largely influence a person’s modifiable risk factors for developing breast cancer. The scientific literature also supports that nutrition helps promote the improvement of symptoms and survival rates for those with breast cancer, as well as the reduction of co-morbidities (obesity, high cholesterol, high blood pressure, and diabetes) in BC survivors. One of the most well-studied research conclusions is that alcohol is the most consistent variable with BC onset and overall mortality. Whether it is your nightly glass of wine, a margarita just on Tuesdays, or a Friday night beer; all are consistently associated with an increased BC risk so the best first step towards healthier breasts is by limiting your alcohol consumption. Red meat, saturated fats, and refined carbohydrates have associated with an increased risk of BC. These foods are inflammatory in the body and create stress on the body leading to inflammation. 
So, what should you be putting on your plate to support your breast health may you ask? Some key nutrients may have a protective role by reducing oxidative stress and lowering chronic inflammation such as vitamin C, vitamin E, selenium, fiber, omega 3’s, and polyphenols (antioxidants found in fruits, vegetables, spices, and nuts). That means filling your fridge with:
 

• Vitamin C-rich foods: Bell peppers (all colors), citrus foods (oranges and grapefruit), strawberries, broccoli, kiwi, Brussel sprouts, cauliflower, cantaloupe, and pineapple.  

• Vitamin E rich-foods: Almonds, sunflower seeds, hazelnuts, pine nuts, salmon, avocado, Brazil nuts, 

• High fiber foods: pears, berries, apples, artichoke, broccoli, lentils, beans, oats, almonds, chia seeds, and flax.

• Omega-3 rich foods: Salmon, mackerel, oysters, sardines, anchovies, flax, chia, and walnuts 

• Selenium-rich foods: Brazil nuts, salmon, halibut, and oysters

• Polyphenol-rich foods: Berries (specifically blueberries, blackberries, and currants), herbs and spices (clove, star anise, and peppermint), cacao (chocolate), nuts, olives, coffee, tea, and vegetables (artichoke, red onion, and spinach). 

My best advice is to start small and look at these recommendations through the lens of inclusion, not restriction. Add a new food from this list to your grocery cart, mix walnuts and flax to your morning oatmeal, rotate in salmon once a week, and start snacking on almonds and sunflower seeds instead of the office candy dish. All these nutritional changes can happen in slow, steady, but significant steps to support good breast health and wellness overall. Nutrition is a wonderful and proactive way to help women be proactive with their breast health. A perfect pairing for women’s health! 
 
Citations: 
De Cicco, P., Catani, M. V., Gasperi, V., Sibilano, M., Quaglietta, M., & Savini, I. (2019). Nutrition and breast cancer: a literature review on prevention, treatment, and recurrence. Nutrients, 11(7), 1514.
 
 
Estrogen Balancing Broccoli Salad
By, Karmen Gregg M.S
 
This broccoli salad is a Paleo twist on an American classic. It has all the taste of the traditional with none of the pro-inflammatory vegetable oils. This cruciferous cuisine is full of ingredients to support the detoxification of estrogen and tantalize your taste buds. You can pre-prepare the dressing and the bacon for the salad to make it even easier to whip up for a weekend BBQ or a weeknight meal. 
 
Servings: 6 sides
Total time: 25 minutes
Prep time: 10-15 minutes
Cook time: 10 minutes
 
Ingredients:
- ¾ cup of Primal Mayo (or any avocado oil-based mayo)
- 1 tbsp. of apple cider vinegar
- 1 tbsp. lemon juice
- 3 tbsp. honey (for dressing)
- Salt and pepper to taste
- 6 cups of broccoli
- ½ lb. of turkey bacon, cooked and crumbled (more if desired)
- 12 oz. of cranberries
- The seeds of one pomegranate
- 1/3 cup of raspberry balsamic vinegar
- 1/3 cup of honey (used for cranberry glaze)
- ½ cup of sprouted pumpkin seeds
 
Directions:
1. Chop up broccoli, only utilize florets for this specific recipe, and set 6 cups aside (you can save the stems for another salad or for juicing.)
2. In a small bowl, mix mayo, apple cider vinegar, lemon juice, and honey to create the dressing.
3. Salt and pepper dressing to desired taste.
4. Cook turkey bacon on medium heat in a large skillet till it is crispy.
5. Remove bacon from skillet, crumble into bits and place aside till you assemble the salad
6. Place cranberries, raspberry balsamic vinegar, and honey in the large skillet that the bacon was cooked in (keep the bacon fat that has been rendered in the bottom of the pan for the cranberries to cook in; this adds another layer of flavor).
7. Cook the cranberry mixture on medium heat until the cranberry skins begin to split and then remove from heat. The cranberry should be softened but still tacked so they hold up in the salad.
8. Deseed the pomegranate and set seeds aside.
9. Assemble salad by mixing dressing with broccoli and then fold in the remainder of the ingredients (bacon, cooked and flavored cranberries, and pomegranate)
10. Sprinkle the sprouted pumpkin seeds on top and enjoy!
 
 In Health,

J & K