Reduce Risk for Breast Cancer - Part 2
Iodine and Sea Vegetables
Next to the thyroid gland, iodine is most concentrated in breast tissue where it helps to normalize the impact of estrogen. Iodine effectively turns off estrogen receptor sites in the breast. When iodine is insufficient, breast tissue overreacts to estrogen and this can result in cancer promotion.
Unfortunately, depletion of iodine in soils as well as low consumption of iodine-rich sea vegetables and seafood has led to nationwide suboptimal intakes. Try including varieties of sea weed in your diet. Wakame is good in soups with miso (fermented soybean paste). Kombu is often cooked with beans and is reputed to make them more digestible..
Hijiki and Arame are tasty when soaked in warm water for a few minutes and then cooked briefly with some chopped onion and carrot slices sauteed in sesame oil. Add a few slivered almonds and a little soy sauce for a dish that’s a perfect accompaniment to fish.
Dulse is good in salads and the powdered form can be sprinkled over vegetables, rice, or any food that can be enhanced by its salty flavor. Nori is used in making sushi rolls (see my Recipes page). Oriental stores also carry seasoned Nori strips that are good eaten alone or with other foods.
Be Active
Studies show that vigorous exercise is able to reduce risk of breast cancer by 30 to 40 percent in individuals who are not overweight. Working out boosts protection in three ways:
- Exercise can lower estrogen levels.
- Physical activity strengthens your immune system.
- Regular exercise helps control weight.
Vitamin D
Inadequate vitamin D is associated with an increased risk of many types of cancers, including breast. Most individuals who do not spend at least 20 minutes in bright sunlight with at least half of their body exposed 2 days a week are at risk for sub-optimal levels of vitamin D. A 1000-2000 mg gel cap daily is recommended for healthy adults.
You’re in Control
Obviously, there’s a lot that we can do to protect ourselves. For those who have a family history or even the breast cancer gene, environmental factors have been proven to be much stronger than genetics. With dietary excellence and healthy lifestyle, the odds are in your favor. For additional information on breast cancer prevention, see my February 2009 article.
