“Stay A Step Ahead of Breast Cancer”

1. “Stay A Step Ahead of Breast Cancer” Terri Taylor, RD, CNSD

2. Take Charge! “Yourlife choices can help you control your risk for cancer”

3. What Causes Cancer? • 1/3 of cancer deaths annually in U.S. attributed to diet and physical activity habits • 2/3 if add-in cigarette smoking

4. Tumor Development Model

5. What raises breast cancer risk? • Obesity/adult weight gain • Alcohol • High fat intake • Vitamin D deficiency

6. How does obesity increase cancer risk? • Excess fat cells produce more estrogen • Excess fat cells, especially around the abdomen, may stimulate production of more insulin and insulin-like growth factors

7. Common Reasons for Overeating • Portion distortion • High energy dense foods • “Grab ‘N Go” lifestyle • Stress eating • Mindless eating • Sedentary lifestyle

8. Alcohol and Breast Cancer Risk • May increase estrogen levels • Increases requirement for folic acid

9. Fat and Breast Cancer Risk • Too much total fat increases cancer risk • Increases hormone levels • Increases calorie intake for potential weight gain • Type of fat influences cancer risk • Animal fat more risk than monounsaturated and Omega-3 fats

10. Types of Dietary Fat • Saturated • Red meats, whole milk dairy, butter, lard, shortening, palm/coconut oils • Omega-6 polyunsaturated • Corn, safflower and sunflower oils • Trans fat • Processed cookies, cakes, crackers, chips; “partially hydrogenated” margarines, deep fried foods

11. Types of Dietary Fat • Monounsaturated • Almonds, pecans, avocado, olive and canola oils • Omega-3 polyunsaturated • Salmon, sardines, mackerel, herring, white albacore tuna, flaxseed, walnuts, canola oil

12. Vitamin D and Breast Cancer Risk • New research: people with lowest blood levels of 25- hydroxyvitamin D had highest rates of breast cancer, rates dropped as bloods levels increased • Latitude of residence an influence on skin production • DRI may be too low

13. What lowers breast cancer risk? • Healthy weight • Plant foods • Fiber • Phytoestrogens • Exercise

14. How do plant foods reduce risk? • Phytochemicals • Fiber • Low fat, low calorie- controls weight

15. What are PHYTOCHEMICALS? • Found naturally in plant foods “PHYTO” means PLANT • Give COLOR to plant foods • Alter hormone production • Boost production of cancer- detoxifying enzymes • Act as antioxidants • Stop blood flow to tumors

16. Fiber lowers breast cancer risk • Binds estrogen to remove it from body • Helps control weight • Lowers blood sugar rise and insulin production

17. Phytoestrogens and Breast Cancer • Isoflavones- soy products • Lignans- flaxseed

18. Exercise Reduces Risk • Decreases estrogen levels • Decreases levels of insulin-like growth factors • Helps with weight loss

19. Lifestyle Program to Reduce Breast Cancer Risk • Maintain a healthy weight • Eat more plant foods • Minimize high fat foods, especially animal sources, like red meats • Limit alcohol • Exercise • Get adequate vitamin D

20. Daily Recommendations for Plant Foods • 9 total servings of colorful fruits and vegetables • Carotenoid and cruciferous source • Broccoli, cauliflower, Brussels sprouts, cabbage, kale, bok choy • Yellow/orange fruit/veggie or spinach, greens • 3 servings of whole grains and legumes

21. What counts as a serving? • 1 medium fresh fruit • ½ cup cut-up, cooked or canned fruit or vegetable • 6 oz 100% fruit or vegetable juice • 1 cup raw leafy dark greens • ¼ cup dried fruit • ½ cup legumes, brown rice, pasta

22. Need more plant foods? • Double the veggies; reduce the pasta or rice in casseroles • Order veggies as a side • Add extra veggies to soups, omelets frozen entrees, pizza • Mix fruits into yogurt, salads, cereal • Replace meats with legumes in entrees

23. Recommendations for Fat • Eat less red meat. Substitute skinned poultry, fish and legumes. • Use low fat or nonfat cooking methods • Season with herbs and spices to give rich flavor without fat • Choose small amounts canola or olive oil • Include avocado, nuts and ground flaxseed • Select low fat or fat free dairy

24. Alcohol Recommendations • No more than 1 alcoholic beverage per day, if you choose to drink at all • 1 serving= • 5 ounces wine, 12 ounces beer or • 1.5 ounces distilled liquor • Include 400 micrograms folic acid daily to offset alcohol risk

25. Exercise Goals • At least 30 minutes of a moderate to vigorous activity 5 or more days per week • Weight training activity 2 days per week

26. Vitamin D Suggestions • Increase vitamin D recommendation to 500 to 3500 IU per day • Include food sources of vitamin D: salmon, tuna in oil, fortified milk, yogurt and orange juice • Spend 10-15 minutes in sun with 50% of skin exposed • Supplement with D3 (cholecalciferol)

27. Keep the Momentum • Take one step at a time • Stay in the moment • Establish a healthy network; buddy-up; cooking classes; new recipes; healthy pantry • Revisit and reassess your goals • Forgive yourself

28. Step into the Future of Breast Cancer Research • “Nutrigenomics” • Tailoring nutrition therapy to genes • Differentiate between risks with ER+ versus ER- breast cancers • Explore life timing of food exposures

29. Stay A Step Ahead of Breast Cancer “Grab your broccoli and tennis shoes and take a step to stay ahead of breast cancer!” Take the opportunity!