| There are new findings on breast and other types | | | | beneficial to the healthy diet than most animal |
| of cancer nearly every day and not a moment | | | | proteins. |
| too soon. Cancer is a devastating disease no | | | | The Building Blocks of a Healthy Diet |
| matter where it is located or how aggressive it is | | | | No matter whether you choose to eliminate |
| found to be. While most women keep up with | | | | animal products from your diet or you feel that |
| their self breast exams and make sure that they | | | | you cannot, there are three macronutrients and |
| get their mammograms and other health tests, | | | | several micronutrients that your diet must contain |
| there is still more that can be done. Some of the | | | | in the right amounts to be considered healthy and |
| risk factors of breast cancer, such as family | | | | well-balanced. The micronutrients are the vitamins, |
| history and genetics, cannot be changed, of | | | | minerals and trace elements that are needed for |
| course, but the need for good nutrition and | | | | overall good health. Antioxidants, which protect |
| exercise can be. Up to 90% of all breast cancers | | | | our bodies from the effects of free radicals, are |
| are found in women who had no hereditary link to | | | | necessary and include many of these vitamins |
| the disease at all. Here are some of the findings | | | | and minerals, making them doubly important. |
| from recent studies that are important to note in | | | | The macronutrients are the building blocks that all |
| the fight against breast cancer: | | | | foods can be broken down into: proteins, fats and |
| - Body weight may play a more important role in | | | | carbohydrates. All three of these are vital and |
| breast cancer than previously thought. After age | | | | must be eaten in the right amounts and of the |
| 35, the more weight that a woman puts on, the | | | | right types for the best health and well being. |
| more she increases her risk of breast cancer. | | | | Carbohydrates - For many people, carbs have |
| These increased risks range from 32% for those | | | | always been the "bad" guy, the part of the diet |
| who gained 22 pounds after age 50 to 223% | | | | that they have to eliminate. They follow one diet |
| more risk for those who gained more than 66 | | | | or another that vilifies carbohydrates, not knowing |
| pounds between the ages of 35 and 50. | | | | how very important they really are. |
| - Breast cancer patients who are overweight to | | | | Carbohydrates are the primary source of energy |
| obese tend to have more aggressive forms of | | | | in the body and the only form of energy that can |
| the disease and had worse outcomes than those | | | | be used by the brain at all. |
| who fall in the more normal weight ranges. Fat | | | | There are two kinds of carbohydrates: simple and |
| tissues produce hormones as well as growth | | | | complex. Simple carbohydrates are the bad guys, |
| factors, including estrogen and insulin, which | | | | the ones that should be avoided at all costs. They |
| promote the growth of the tumors. | | | | are quick to digest, cause the body to go into |
| - Women who log in five hours of more of | | | | sugar overdrive and are the reason that many of |
| exercise per week have a 31% lowered risk of in | | | | us end up gaining weight. Simple carbohydrates |
| situ breast cancer and a 20% lowered risk of | | | | are found in things like sodas, candies, cookies and |
| invasive breast cancer. Additionally, women who | | | | cakes. Think white sugar/white flour. |
| did at least moderate exercise at least three | | | | Complex carbohydrates, on the other hand, are |
| hours per week were about 50% less likely to die | | | | more slowly digested and absorbed by the body, |
| from the disease. | | | | which does not cause the dangerous sugar spikes |
| - Hormone replacement therapy also ups a | | | | of other foods. Because they are digested so |
| woman's risk of developing breast cancer by as | | | | slowly, the body does not simply stash the |
| much as 6% for every year that she takes the | | | | energy away and takes longer to register hunger |
| medications. | | | | again, allowing you to eat less food over the |
| - Women who have taken hormone replacement | | | | course of the day. Complex carbohydrates include |
| drugs for as little as five years tended to have | | | | whole grain foods like breads and pastas. |
| less detectable forms of breast cancer that are | | | | Carbohydrates should make up the majority of |
| found in later and less treatable stages. | | | | the daily calorie intake in a healthy diet. |
| - Drinking one alcoholic beverage daily ups the risk | | | | Fats - A few years ago, there were a number of |
| of breast cancer by 32%. Women who drink | | | | new diets that tried to eliminate all fat from the |
| more than three drinks per day upped their risk | | | | diet. These backfired miserably. Fat actually plays |
| by 51%. | | | | a major role in good health after all, and the |
| - The use of certain chemicals may up the risk of | | | | craving for it may drive the average person into |
| breast and other forms of cancer. These | | | | a veritable feeding frenzy. It is also used as a |
| chemicals, called endocrine disrupting chemicals, | | | | secondary energy source and still has a place in |
| are found in detergents, garden pesticides, food | | | | the diet. The difference between healthy fats and |
| additives, makeup, cleaning solutions and may | | | | unhealthy fats is simple: healthy fats may work to |
| even be found in prescription drugs. Another | | | | protect the heart, while the unhealthy fats |
| common source of these chemicals is BPA which | | | | destroy it by building artery-clogging plague. |
| is found in plastic such as water bottles and baby | | | | Healthy fats include those that are rich in |
| bottles. These chemicals are currently being | | | | Omega-3 fatty acids like olives, olive oils, nuts and |
| banned, however, there are ways to reduce your | | | | nut oils and the avocado. (Bonus information: |
| risk of exposure from them. | | | | avocadoes are actually fruits rather than |
| One of the most important considerations is for | | | | vegetables). |
| better overall health. It is almost impossible to | | | | Proteins - Protein comes from animal and plant |
| completely eliminate all of the known risk factors | | | | sources. All animal proteins and soy proteins are |
| for breast cancer, so the focus should be on | | | | complete because they have all of the eight |
| getting well and being well from head to toe. | | | | essential amino acids in them, while all other plant |
| Better health can lead to better health habits as | | | | proteins are lacking one or more and are |
| well, including getting the recommended screening | | | | considered incomplete. There is some controversy |
| tests and keeping up with monthly breast self | | | | about whether or not soy protein is beneficial to |
| exams even after menopause. Eating better and | | | | those who have or are at risk for developing |
| getting exercise can also help to reduce weight, | | | | breast cancer, so always follow the advice of |
| which is a risk factor not only for breast cancer | | | | your personal doctor. |
| but for other forms of cancer and diseases as | | | | Protein plays a major role in every cell and |
| well. | | | | function of the body and should make up the |
| Both the American Heart Association and the | | | | second largest portion of the daily calories. The |
| American Cancer Society recommend a diet that | | | | American Heart Association guidelines say that |
| is high in fiber, fruits and vegetables with little to | | | | protein should make up no more than 35% of |
| no saturated fats and limited red meats. | | | | these calories per day, however. |
| Vegetarian protein sources are actually more | | | | |