Promoting a healthy lifestyle is an important part of counseling at MSBGS
We recommend 6 lifestyle modifications in particular to help in cancer prevention as well as avoidance of future recurrences
These modifications are also a part of prevention of heart disease, diabetes, and are components of overall health. These modifications have been, and continue to be, studied to ensure that our advice is evidence-based.
1. Plant-based diet
This does not need to mean a vegetarian or vegan diet.
Rather it is a focus on adding in the following evidence-based cancer fighters:
Whole grains (quinoa, Italian farro, whole wheat berries, barley, flaxseed)
Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, cabbage)
Tree nuts, especially raw. Peanuts are a legume.
Black coffee and black and green teas
Fermented foods, including kombucha can help promote a healthy gut microbiome and improve mood
Dairy is not a necessary part of a healthy diet, as calcium can better be obtained through dark leafy greens as well.
No need to avoid soy. Data in breast cancer survivors suggests a lower recurrence rate in those who consume soy. Avoid highly processed soy-based foods.
Garlic
Mushrooms
Tomatoes
Dark green leafy vegetables (kale, spinach, chard)
Onions
Asparagus
Berries
Unsaturated fats
Dark chocolate
Avoid / Minimize:
Processed foods, processed meats, and added sugars
Alcohol: Includes wine, beer, and hard alcohol. Even 3 drinks/week increases breast cancer risk by 15% with each additional weekly drink increasing this risk by 10%
Our Motto: “Eat like you live on a farm!”
2. Lower BMI
An International Agency for Research on Cancer (IARC) Working Group concluded that there is consistent evidence that higher amounts of body fat are associated with an increased risk of a number of cancers including breast, endometrial, gastric, colon, esophageal, kidney, and ovarian cancers.
3. More Exercise
The American Association of Family Physicians recommends 150 minutes per week of exercise. When if comes to breast cancer in particular, intense exercise is associated with a 30% reduction in cancer recurrence, and contributes to better tolerated treatments and treatment responses.
4. Sleep
Getting enough sleep regulates neurotransmitter production and helps with mood. Sleep also allows our bodies to better manage hormones such as cortisol, a stress hormone which can contribute to weight gain and immunosuppression.
5. Stress
Chronic stress can wear down our body’s defenses, lower our immune response, and make us more vulnerable to all sicknesses, including cancer.
5 evidence-based stress-busters:
Human connection, aka, being around people we like (and avoiding people we don’t!)
Being out in nature- studies have shown that being among trees decreases blood pressure
Avoiding social media/news
Hobbies (knitting, gardening, puzzles, etc.)
Yoga, mediation, mindfulness practices
6. Alcohol
It bears repeating. This includes wine, beer, hard alcohol. Even 3 drinks/week increases breast cancer risk by 15% with each additional weekly drink increasing this risk by 10%.