Stay a step ahead of breast cancer
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“Stay A Step Ahead of Breast Cancer”. Terri Taylor, RD, CNSD. Take Charge!. “ Your life choices can help you control your risk for cancer”. 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.

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Stay a step ahead of breast cancer l.jpg

“Stay A Step Ahead of Breast Cancer”

Terri Taylor, RD, CNSD

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Take Charge!

“Yourlife choices can help you control your risk for cancer”

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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

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What raises breast cancer risk?

  • Obesity/adult weight gain

  • Alcohol

  • High fat intake

  • Vitamin D deficiency

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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

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Common Reasons for Overeating

  • Portion distortion

  • High energy dense foods

  • “Grab ‘N Go” lifestyle

  • Stress eating

  • Mindless eating

  • Sedentary lifestyle

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Alcohol and Breast Cancer Risk

  • May increase estrogen levels

  • Increases requirement for folic acid

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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

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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

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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

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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

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What lowers breast cancer risk?

  • Healthy weight

  • Plant foods

  • Fiber

  • Phytoestrogens

  • Exercise

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How do plant foods reduce risk?

  • Phytochemicals

  • Fiber

  • Low fat, low calorie- controls weight

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  • 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

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Fiber lowers breast cancer risk

  • Binds estrogen to remove it from body

  • Helps control weight

  • Lowers blood sugar rise and insulin production

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Phytoestrogens and Breast Cancer

  • Isoflavones- soy products

  • Lignans- flaxseed

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Exercise Reduces Risk

  • Decreases estrogen levels

  • Decreases levels of insulin-like growth factors

  • Helps with weight loss

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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

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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

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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

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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

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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

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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

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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

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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)

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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

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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

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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!