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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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Presentation Transcript
take charge
Take Charge!

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

what causes 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
what raises breast cancer risk
What raises breast cancer risk?
  • Obesity/adult weight gain
  • Alcohol
  • High fat intake
  • Vitamin D deficiency
how does obesity increase cancer risk
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
common reasons for overeating
Common Reasons for Overeating
  • Portion distortion
  • High energy dense foods
  • “Grab ‘N Go” lifestyle
  • Stress eating
  • Mindless eating
  • Sedentary lifestyle
alcohol and breast cancer risk
Alcohol and Breast Cancer Risk
  • May increase estrogen levels
  • Increases requirement for folic acid
fat and breast cancer risk
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
types of dietary fat
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
types of dietary fat11
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
vitamin d and breast cancer risk
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
what lowers breast cancer risk
What lowers breast cancer risk?
  • Healthy weight
  • Plant foods
  • Fiber
  • Phytoestrogens
  • Exercise
how do plant foods reduce risk
How do plant foods reduce risk?
  • Phytochemicals
  • Fiber
  • Low fat, low calorie- controls weight
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
fiber lowers breast cancer risk
Fiber lowers breast cancer risk
  • Binds estrogen to remove it from body
  • Helps control weight
  • Lowers blood sugar rise and insulin production
phytoestrogens and breast cancer
Phytoestrogens and Breast Cancer
  • Isoflavones- soy products
  • Lignans- flaxseed
exercise reduces risk
Exercise Reduces Risk
  • Decreases estrogen levels
  • Decreases levels of insulin-like growth factors
  • Helps with weight loss
lifestyle program to reduce breast cancer risk
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
daily recommendations for plant foods
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
what counts as a serving
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
need more plant foods
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
recommendations for fat
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
alcohol recommendations
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
exercise goals
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
vitamin d suggestions
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)
keep the momentum
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
step into the future of breast cancer research
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
stay a step ahead of breast cancer29
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!