Breast cancer is the most commonly diagnosed breast cancer in Kiwi women, affecting one in nine women over their lifetime. Risk factors include increasing age, dense breast tissue, genetic history, starting menstrual periods earlier than 12 years of age, higher levels of the naturally-occurring hormone estrogen, menstrual issues where mood in particular is affected, being older when your first child was born (30 years+), not breastfeeding or having given birth to any children, later menopause onset. Some women are at greater risk of breast cancer because there is a family history. However, 9 out of 10 women who develop breast cancer have no relatives with the disease.
Modifiable risk factors
There are also modifiable risk factors associated with the development of breast cancer – drinking alcohol, lack of exercise, a diet high in processed and inflammatory foods, unhealthy estrogen detoxification, being overweight or obese, and exposure to endocrine disrupting chemicals (EDCs) commonly found in food packaging, cookware, fabrics, personal care products, plastics, pesticides, and other environmental sources.
Women can feel empowered knowing there is much in their control to improve their breast health and health outcomes overall by reducing these modifiable risk factors. Let’s talk about these in more detail…
Nutrition
Diet is a big player in health and wellbeing, and various nutrient deficiencies are associated increase the risk of cancer growth, namely low levels of zinc, selenium, iodine, vitamins A and D. The best source of vitamin A in its active form is liver; sweet potato is the best source of beta carotene, and when eaten with healthy oils, can support the absorption and conversion of vitamin A into its active form. Iodine and selenium, in particular, are low in NZ soils and have the potential to protect against cancer. Seaweed is the best source of iodine, and a couple of brazil nuts daily provides adequate amounts of selenium. A daily dose of sunshine (when available) supports vitamin D synthesis to regulate inflammation in the body, as well as providing some great soul food.
Liver detoxification
Supporting the liver to detoxify estrogen and toxins in a safe way is also an area of focus. Compounds found in cruciferous vegetables – cauliflower, cabbage, kale, bok choy, broccoli, Brussels sprouts, and leafy greens – can support the detoxification of estrogen down the healthy pathways.
Gut health
The health of the gut plays an important role in immune function as well as the way estrogen and toxins are excreted. The healthier our gut the more safely we will excrete. 70% of our immune system is found in the digestive tract so the integrity of our gut is critical. Ensuring adequate levels of dietary fibre will support the health of beneficial bacteria that defend against pathogens, as well as helping move the bowels regularly so that estrogen and toxins don’t get recycled.
Reducing toxic burden
It is proposed that women carry the highest toxic load caused by the accumulation of additives and hormone disruptors present in personal care products. Every day we are exposing ourselves to countless cosmetics, perfumes, deodorants, soaps and toothpastes – and that is just within the home! Reducing chemical exposure is paramount as chemicals damage many parts of the immune and endocrine systems. The big problem with EDCs is that they block the breakdown of estrogen. Found in household cleaning products, EMF (mobile phones and WIFI), footwear (our feet are great absorbers of chemicals), inadequate ventilation in the home (houses are a big source of internal air pollution), phthalates (found in carpet, furniture and plastics), personal care products (don’t put anything on your skin that you wouldn’t eat!), and heavy metals. Aluminium is found in antiperspirants, foil, coffee pods and used a lot in industry, so very difficult to avoid. There is good evidence around sweating through exercise and saunas to support healthy excretion of these chemicals, plus optimal hydration with filtered water so the kidneys are well supported to do their job.
Managing inflammation
Regulating excess inflammation is also a crucial consideration as it impacts the proper functioning of the immune system. Sugar is the silent but heavily weighted ingredient in many commercially bought foods, and is a strong risk factor for cancer. Reducing sugar and other inflammatory foods including animal products; processed meats such as bacon, sausage and ham; commercial baked goods including cakes, pies and biscuits; bread and pasta made with white flour; and deep fried foods, is recommended. Insulin is a key driver of cancer growth, so keeping blood sugar levels in balance through choosing foods that give a more sustained response is essential. Intermittent fasting where there are small eating windows may be beneficial in reducing insulin spikes. Focussing on a wholefood diet is a common theme when we’re talking about good health and reducing risk of disease. Increasing coloured vegetables 5+ servings per day goes a long way, and choosing spray free or organic produce to reduce the toxic burden.
Boosting antioxidants
Antioxidants are important to bolster immunity and counteract free radicals and oxidative stress that damage cells, cause toxicity, and health problems. Sources of oxidative stress can come from environmental sources – air and water pollution, chemicals, medications, smoking, alcohol and processed foods. Antioxidants are present in nutritionally dense foods and they include vitamins A, C, and E, selenium, zinc, glutathione, carotenoids, flavonoids and polyphenols. Rich dietary sources include citrus; berries – cranberries, blueberries, blackberries, and blackcurrants; colourful vegetables such red cabbage, capsicum and broccoli; walnuts, hazelnuts and brazil nuts.
Healthy oils
The balance of omega-3s and omega-6 essential fatty acids (essential because the body isn’t able to make them) has a part to play in inflammation management. With the Western diet and availability of various seed oils and vegetable oils (like canola and sunflower oils) in the supermarket, we are consuming excess amounts of omega-6s putting this balance out of whack. Our bodies struggle to break these oils down, and this triggers inflammation. The best sources of omega-3s are small oily fish like salmon and sardines, but in moderation as fish (small and large) can be a source of heavy metals due to water pollution. If supplementing, a high quality fish oil is essential as poor quality options may have oxidised and thus create more inflammation in the body! General therapeutic dosing for preventative purposes is 3000mg daily.
Lifestyle factors
Modifiable lifestyle factors encompass exercise, stress (physical and emotional), sleep quality and alcohol consumption. 30 minutes of moderate exercise daily where you feel a little out of breath has been shown to reduce risk, and will also support a better night’s sleep. Sleep is one of the most important factors. With inflammation being the big driver of disease, inadequate sleep drives inflammation in body, particularly in the brain. Monitoring caffeine intake is another factor as coffee blocks adenosine, which is important for calm and encouraging restorative sleep. Some people don’t metabolise coffee well – even a morning coffee can impair their sleep at night. Alcohol consumption has increased significantly in women over the years and there is a dependent correlation between alcohol and breast cancer. Despite the Ministry of Health guidelines of no more than two standard drinks a day for women, with a couple of alcohol-free days during the week, there is in fact no safe level of alcohol consumption in women. Alcohol reduces deep sleep and overall sleep quality. There is also a strong link between emotional stress, trauma, relationship issues and the increased risk of breast cancer. Counselling and trauma release therapies may benefit here. Breast lymphatic drainage massage is a lovely practice that can be made part of an everyday routine. The lymphatic system is part of the immune system and a network of vessels all over the body including the breast area that collect and filter excess fluid and waste. The vessels in the breasts carry fluids to the lymph nodes near the breastbone, underarm and collarbone for elimination. Massaging the breasts for lymphatic drainage can not only promote blood circulation but prevent the buildup of toxins.
The modifiable risk factors at play are numerous. Being modifiable, however, means there is much women can do to reduce their risk of breast cancer, in conjunction with regular screening such as breast thermography.
Breast thermography
Breast thermography is a safe and painless method of assessing breast health and offers information that no other procedure can provide. The main difference from a breast cancer screening perspective is that mammograms use x-rays to detect tumours or calcifications that are already present, whereas a thermogram is an indicator of abnormalities in the breast and surrounding tissues that a cancer could be growing. Thermograms measure heat signals from the breast tissue with infra-red cameras to check that the blood supply and tissue in the breast are healthy. Blood vessels in breast tissue are naturally cooler and have distinctive patterns. Blood vessels feeding a cancer tumour typically appear before the tumour is big enough to be seen on a mammogram, and they are hotter, largely because they have work to do (feeding a tumour). Many women prefer thermography because it doesn’t involve any contact or radiation to the breasts and the exam procedure is much more comfortable.
Breast thermography can provide women with a marker for breast health, a risk assessment to guide choices for further investigation, and an opportunity to look at making lifestyle changes. Women who want to take a pro-active approach to their breast health find great value in the additional information provided by thermography. Studies show that the earliest detection is realised when multiple tests are used together. This multimodal approach includes breast self-examinations, physical breast exams by a doctor, thermography, ultrasounds, and other tests that may be ordered by the doctor.
The breast thermography clinic in Auckland is offered through House of Health every Wednesday. For more information about this service and to book a thermography appointment with Verity please click here.
References
Braun, L., & Cohen, M. (2015). Herbs & natural supplements: An evidence based guide (4th ed., Vol. 2). Elsevier.
Breast Cancer Foundation. (2023). Breast Cancer in NZ. https://www.breastcancerfoundation.org.nz/breast-awareness/breast-cancer-facts/breast-cancer-in-nz
Cancer Control Agency. (2023). Breast Cancer. https://teaho.govt.nz/cancer/types/breast
Clinical Thermography NZ. (2023). Thermography . https://www.clinicalthermography.co.nz
Dr Nicole Nelson, & FX Medicine. (2023). Breast Cancer: The role of prevention and modifiable risk factors. https://open.spotify.com/episode/5JZq1IjfJfoeAMEpd31MLs?si=6a2e9748769744b7
Hechtman, L. (2014). Clinical naturopathic medicine (1st ed.). Elsevier Australia.
Knight JA. Review: Free radicals, antioxidants, and the immune system. Ann Clin Lab Sci. 2000 Apr;30(2):145-58. PMID: 10807157.
Santaliz Casiano, A., Lee, A., Teteh, D., Madak Erdogan, Z., & Treviño, L. (2022). Endocrine-Disrupting Chemicals and Breast Cancer: Disparities in Exposure and Importance of Research Inclusivity. Endocrinology, 163(5), bqac034. https://doi.org/10.1210/endocr/bqac034
