(My reflections on "Pigs in a Blanket" and more... read on!)

 

I'm grateful that there is so much information about breast cancer prevention available today, which wasn't general knowledge when we Baby Boomers were growing up.   In fact, many of the foods that became popular during our childhood have now been found to cause not only breast and other cancers, but heart disease as well!  Do you remember when we thought Wonder Bread "builds strong bodies twelve ways"? 

I used to think Pigs in a Blanket was a fun treat.  Science is at last figuring out what our ancestors knew intuitively: whole foods give our bodies the nutrients we need without added sugars and fats, without antibiotics, and without any genetic modification! 

 

After doing research for my health coaching clients who are breast cancer survivors, I've made a few dietary changes myself, and I'm including some of these prevention tips for you this month.  Please take a few moments to look through your pantry and refrigerator and make a few simple changes that could help you avoid breast cancer, and other cancers too.  The health of our breasts (and all of our body parts) is directly affected by what we eat and by our lifestyle choices and I want us all to be healthy and fit well into our 90's!

 

1.  Get your antioxidants!  Antioxidants neutralize the free radicals in our bodies, preventing oxidation and deterioration of healthy cells.  Antioxidants are abundant in fruits, especially colorful ones like apricots, mangos, blood oranges and berries, and also in vegetables like sweet potatoes, carrots, collard greens, spinach, cabbage and kale.  My favorite fruit, blueberries, are very high in antioxidants and they taste delicious!  Vitamins C and E are great antioxidants, so eat plenty of almonds, mangos and broccoli.  Extra virgin olive oil is a potent source of antioxidant polyphenols, and nuts and seeds provide the cancer protective mineral, selenium.  A handful of nuts and seeds sprinkled on your salad is delightful!  
 
2.  Stay far, far away from sugar.  And this doesn't just mean table sugar.  It means refined carbohydrates too as they cause a spike in your blood sugar.  A diet high in refined carbohydrates causes spikes in insulin production which in turn, causes higher estrogen levels and more breast fat cells.  White flour is a refined carb, and anything made from white flour should be limited in your diet.  This includes bagels, bread, muffins, white rice and pasta, and most packaged cereals.  White flour combined with sugar adds even more refined carbs to foods like cookies, cakes, cupcakes and donuts.  This doesn't mean you have to give up bread, rice, and pasta, just do the healthy thing by choosing 100% whole wheat bread, brown rice, and whole wheat pasta.  And it's important to read the labels of all foods you buy as many have added sugar or white flour - even when the packaging leads you to believe that they don't.  In local supermarkets, I have found many types of bread labeled as "wheat", yet the first ingredient is enriched white flour and one of the last ingredients is wheat flour!  Become a wise shopper and read all the ingredient labels to make sure you're not buying into false advertisements.


3.  Exercise is essential for breast health.  In fact, the latest studies have shown that women who exercise regularly (30-60 minutes, at least 4 times a week) can significantly reduce their risk for breast cancer.  Fast walking, riding a bike,  Nia, Zumba, or other dance classes, swimming laps, and tennis are just a few of the many exercises that help to normalize insulin and blood sugar levels, decrease body fat and keep your whole body, including your breasts in good working order.
 
Eat well, get plenty of rest and exercise, and your body will thank you with lasting good health!