Download BRCA risk reduction

Dr. Kimberly Hindman, ND, LAc.
1820 SW Vermont, Suite C
Portland, OR 97219
503-784-1027
Breast Cancer Risk Reduction
Reducing the risk of breast cancer requires improving immune system identification and control of
any abnormal cells; maintaining hormones, especially estrogen, at normal and balanced levels;
reducing the cellular effects of any altered hormones; and maintaining normal cell-to-cell
communication. There are many diet and lifestyle choices you can make to reduce the risk of breast
cancer and support a healthy immune system and hormone balance.
DIET
 Vegetables and Fruits
o There is a 30-70 % risk reduction at 5 servings per day. For women with a family history
of breast cancer, the risk reduction was at the high end of the range.
o Brightly colored fruits and vegetables are highest in antioxidants.
o Cabbage family vegetables (broccoli, cabbage, brussel sprouts, cauliflower, arugula, bok
choy, collard greens, cress, horseradish, kale, kohlrabi, mustard greens, turnips, wasabi,
and the sprouts of these vegetables) support healthy balance of estrogen.
o Fiber binds to estrogen, preventing its reabsorption.
o Juices are less beneficial than whole fruit; they have more calories, less fiber, and less
total nutrition.
o Organic foods may be higher in flavinoids than conventional foods and reduce exposure
to potentially hormone-altering chemicals.
 Whole grains and beans
o Whole grains contain more minerals, vitamins, antioxidants, and fiber than processed
grains (white flour, white rice, pasta, bagels, most breads).
o Many are high in antioxidants, such as vitamin E and selenium.
o Many contain lignans and other compounds that block estrogen.
 Fats
o Omega 6 fatty acids (corn, safflower, peanut, and soy) may increase breast cancer risk.
o Olive oil is neutral or protective.
o Omega 3 fatty acids (salmon, sardines, trout, herring, tuna, flax, canola, nuts) are more
protective, and tend to be low in Western diets.
o Avoid flax seed oil; ground flaxseed is high in protective compounds that have a positive
effect on estrogen but are missing in the oil.
 Meat
o Keep servings small.
o Eat meat free of hormones and antibiotics.
 Soy
o Research is divided on the effects of soy, with some studies showing that soy
supplementation may increase breast cancer risk.

o Eat whole soy foods (tofu, tempeh, miso, edamame beans) as part of a balanced diet
rather than highly processed soy protein concentrates (protein isolates, isoflavones).
Avoid refined flours, refined sugars, partially hydrogenated oils, processed meats, and high
alcohol consumption (2+ drinks/day).
EXERCISE
 Exercise 3-4 hours/week, 30 minutes/day is associated with 30-70% risk reduction.
 A balanced regimen of aerobic exercise, strength building, and stretching is best.
 Exercise reduces stress, helps balance hormones, and maintain healthy weight.
WEIGHT MANAGEMENT
 Obesity is associated with a 60-100% increase in breast cancer risk, and is associated with poorer
outcomes for breast cancer treatment
 Obesity increases insulin levels, and high insulin can increase abnormal cell division. Obesity is
also associated with higher levels of free estrogen.
 Avoid empty calories that contribute to weight gain but provide little or no nutrition.
SLEEP
 Sleeping enough and at the same times every night will help balance cortisol and insulin.
 One hour of sleep during the hours before midnight is worth two hours of sleep after midnight.
 Sleeping in a totally dark room increases the natural production of melatonin, which increases
interleukin-2 and natural killer cells that kill cancer cells.
SUPPLEMENTS
 Probiotics
o Beneficial bacteria bind and degrade many toxins and carcinogens, and constantly
interact with and stimulate immune cells.
o Beneficial bacteria show a consistent decline with age that is similar to the decline seen in
natural killer cells. NK cells are located in highest amounts in the intestines and are the
primary immune cells that police for cancer cells.
 Antioxidants and nutritional support as needed in addition to a healthy diet
EMOTIONS
 Physiologically, the breasts provide nourishment, and emotional issues associated with breast
cancer often involve feelings of not being nourished. Look at how you are nourished in your life
and who nourishes you.
Reference: Seminar notes from “Cancer- A Naturopathic View Including Case Studies”, presented
by Dr. Dick Thom, DDS, ND. November 5-6, 2005. Portland, OR