Reducing the dominance and the risk of breast cancer
Xenoestrogens are chemicals found in the environment that mimic oestrogen and so occupy oestrogen receptors stimulating abnormal cellular growth. They have also shown the ability to induce aromatase activity which is the enzyme responsible for the synthesis of oestrogen from androgens, more common in menopause when oestrogen levels reduce..
Phthalates are one of these xenoestrogens used as plasticisers and are found commonly in food containers, water bottles, children's toys, used for PVC, adhesives and nail polish etc. These chemicals have been found to stimulate breast cancer growth.
Foods such as meat, poultry and eggs if not organic, also increase the oestrogen load. Though New Zealand has predominantly grass fed animals, the pesticide contribution is significant and so it is recommended to consume only moderate amounts of meat and only organic and free range if possible.
Oestrogen biosynthesis occurs mainly in the adipose tissue where fat is stored- this tissue also produces the aromatase enzyme that converts androgens to oestrogen. This activity is particularly prevalent in visceral fat (belly fat) which also produces more oestrogen as well as inflammatory chemicals that increase insulin resistance and metabolic syndrome which is a cluster of cardiovascular risk markers such as high lipid levels ,high blood pressure, high blood sugar and abdominal obesity. Metabolic syndrome is a risk factor for breast cancer.
Soy isoflavones have a profound effect on endocrine function and should be used with caution, especially those commercially available in supplemental form. As there is conflicting studies regarding the positive or negative effect on oestrogen related disorders it would be advisable to reduce consumption of soy and only use in traditional fermented forms eg: miso, natural fermented soy sauce, tamari and tempeh.
It is important to have healthy liver and gut function for the metabolism and absorption of phytoestrogens like soy or cruciferous vegetables like broccoli, cauliflower, brussel sprouts, kale and bok choy. Healthy bacteria in the gut assist with the metabolism of these phytonutrients. Consuming naturally fermented foods such as kefir, yogurt, sauerkraut, miso, pickled vegetables will create a healthy gut environment for eliminating toxins and absorbing nutrients.
Apigenine found in chamomile
Polyphenols-green tea
Quercetin found in onions, garlic and apples, grapes
Resveratrol found in red grapes
Thyme, oregano, turmeric- also highly beneficial for liver detoxification
The anti-oestrogenic diet should emphasize natural whole foods with an abundant of organic, pesticide free fruits and vegetables. It is vital to avoid all processed foods, trans fats which are used in margarines, all vegetable cooking oils (except cold pressed virgin olive oil and unrefined coconut oil). Avoid also processed baking goods and anything that is labelled hydrogenated or partially hydrogenated.
Liver detoxification and exercise is also a vital part of reducing the negative effects of oestrogen. There are several metabolites of oestrogen that have their own specific biological actions, some which have stimulatory properties with a negative impact on tumour growth (16OHE and 4OHE) and others have weak and protective properties (2OHE) An imbalance in oestrogen metabolism has been associated with a higher risk of breast cancer, other hormonal cancers, osteoporosis and cardiovascular risk.
The Anti-oestrogen diet
Cruciferous vegetables- broccoli, cauliflower, brussel sprouts, bok choy, watercress- these have active ingredients- indoles, isothiocyanates, sulforaphanes, glucosinolates enzymes that detoxify carcinogenic substances. Studies have shown these foods can shift the ratio of oestrogen metabolism to a healthy protective balance
Citrus fruits-. Citrusfruits- contain significant amounts of polyphenols known as flavanones and terpines. Two of the bioflavanoids in citrus fruits, hesperidin and rutin strengthen blood vessel integrity and so reduce inflammation, Naringenin is a favanone shown as an oestrogen inhibitor.
Plant sterol rich foods- nuts, seeds, avocado, cold pressed olive oil, rice germ oil. These plant sterol can help promote progesterone and testosterone production if low which in turn can counteract oestrogen dominance. They also help with healthy lipid metabolism. As any of these fats can oxidise or become rancid it is important to eat in their raw state and as fresh as possible.
Onion and garlic- the active ingredient is the antioxidant flavanoid quercetin known for its anti-inflammatory and immune boosting properties. It has also been shown to inhibit enzymes that synthesize oestrogen.
Omega 3 oils- derived from flaxseed, hempseed, or wild fatty fish- salmon, tuna, mackerel and sardines. Omega 3 oils are beneficial for modulating oestrogen metabolism and recent research has shown its effect in breast cancer prevention (A study demonstrated that regular use of fish oil supplements, which contain high levels of the omega-3 fatty acids EPA and DHA, was linked with a 32% reduced risk of breast cancer.
Seaweed and other sea vegetablescontain beta-carotene, protein, vitamin B12,fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine which is important for breast health. Avoid seaweed or iodine if hyperthyroid or if you have been diagnosed with Hashimoto's or Grave's disease which are autoimmune thyroid conditions.
Drink mainly pure water with lemon juice, green tea, herbal teas. Restrict or avoid alcohol if at risk for breast cancer. There is significant research that shows a link between alcohol intake, its effect on liver detoxification and hormonal imbalance.
Exercise, stress reduction techniques and laughter are an integral part of breast health and reducing oestrogen dominance as well as supporting healthy emotional balance.
