A bout with breast cancer is likely to leave you eager to do all you can to prevent a recurrence. You may be frustrated that there's only so much about cancer prevention you can control.
But you do have control over one area of life: your diet. Eating well can help you take off any weight you may have gained during breast cancer treatment. It may also help protect you in the future from a breast cancer recurrence.
One writer reveals what it's really like to live with the disease day-to-day
— and honors the woman who helped her through the darkest moments.
Last October, REDBOOK asked readers to send in their stories of how breast
cancer had touched their lives — whether they themselves had the disease or had
witnessed a loved one facing it down. The entries we received were poignant and
powerful, making it difficult to select the grand-prize winner. Its author,
Lauren Reece Flaum, 48, was...
True, what doctors know about your diet's power to ward off a cancer recurrence, as opposed to preventing cancer in the first place, is limited, says Melanie Polk, RD, Director of Nutrition Education at the American Institute for Cancer Research.
"We know that a diet that's high in vegetables, fruits, whole grains and beans, and low in fat and high in fiber is cancer-protective," she says. "But a lot of these factors have not been studied in detail with regard to cancer survivors. Still, there's every reason to believe that dietary factors that are cancer-protective to begin with would be protective as well for cancer survivors."
While much more research is needed, it's a given that a good diet boosts overall health. It also clearly helps protect against heart disease and diabetes. It can't hurt you, and it may help you stay strong for years to come long after your breast cancer treatments are over.
Go for a Diet Rich in Plant Foods, Fish, and Lean Protein
Foods known to have cancer-prevention benefits:
Whole wheat breads. Forget the anti-carb mantra: whole grains (such as wheat and brown rice) have many potent antioxidants, which research has linked to cancer prevention. In fact, one recent study found that antioxidants' cancer-fighting abilities may be equal to the punch packed by fruits and vegetables. So, make sure your bread is 100% whole wheat. Also try whole wheat pasta, and ask for the brown rice at your next Chinese meal.
Carrots, winter squash, pumpkins, apricots. Orange foods (no, not macaroni and cheese) are rich in carotenes, which have been linked to decreased risk of lung and oral cancers and may slow the progression of other cancers.
Spinach, kale, romaine lettuce, Swiss chard, and other dark green vegetables. They also boast plenty of carotenes, along with fiber and folate. Two large studies suggest a relationship between increased folate intake and decreased breast cancer risk.
Garlic, onions, scallions, leeks, and other vegetables from the allium family. Studies in animals show that allium vegetable components can slow the progression of several cancers, including breast cancer.
Beans -- lentils, peas, kidney beans, navy beans, and so on. Beans are rich in fiber, and also in a certain kind of antioxidant that appears to slow tumor growth.
As a breast cancer survivor, you'll also want to make sure that your diet contains plenty of low-fat protein, such as cold-water fish (salmon, sardines, mackerel), beans, nuts, and white meat chicken or turkey. Protein rebuilds muscle and tissue, something that's particularly important when your body has undergone the assault of chemotherapy, surgery, and radiation.