Breast health is of enormous importance to most American women today. Research into the declining breast health of American women lead scientists to study the diets, habits and lifestyles of women in countries that experience better breast health.
Not only do more Amercian women develop breast cancer, they are more likely to die once they have developed it. Why the vast difference between East and West? Scientist and healthcare providers have been studying and pondering this very question.

When comparing the breast health of Asian and American women, these scientists detected revealing information linking the consumption of cultured soy and sea vegetables to overall breast health and hormone balance. Separate research on a variety of nutrients and botanicals has identified substances that nourish and protect the breasts and promote optimal hormone balance. From all these studies we have learned there are many dietary and lifestyle choices women can make that will help to protect and nurture the health of their breasts.

The average American woman has a one in eight chance of developing breast cancer. That is a staggering statistic particularly in comparison to Asian countries. In the U.S in 1994, approximately 110 women per 100,000 developed breast cancer. In Japan the figures were 22 of 100,000; in China 21 of 100,000; and in Korea 7 of 100,000.

Not only do more Amercian women develop breast cancer, they are more likely to die once they have developed it. Why the vast difference between East and West? Scientist and healthcare providers have been studying and pondering this very question. There are no simple answers. We do know it is not genetics. If Asian women move to this country and begin consuming the average American diet, their breast cancer rates quickly rise to match those of their adopted country. We also know that many breast cancers, like prostate and colon cancer, are hormone-sensitive-estrogen encourages and supports their development. High levels of estrogen in the body create a greater risk as do low levels of progesterone (a hormone that balances estrogen). Therefore, keeping these two hormones in balance with one another helps reduce the risk of breast cancer.

This is actually good news because the preponderance of research indicates that diet and lifestyle choices and the complex interactions between them are significant factors in maintaining a healthy ratio between estrogen and progesterone. In fact, at least 50% of all hormone-sensitive cancers are preventable (i.e., related to diet and lifestyle choices). This information gives women a powerful tool to nurture and guard their own health. To better understand the choices women can make to protect themselves, let's review what we know. The factors influencing hormone levels and cancer risk are easily grouped into three categories: diet; environmental factors; and body/mind.

Diet

There is no question that the average American diet and lifestyle greatly increase our risk of developing many kinds of cancer. Diets high in animal protein and fats (red meat, poultry, dairy), processed foods, sugar and alcohol and low in fresh fruits, vegetables, whole grains, essential fats and legumes (particularly soy) lead to a myriad of health problems. It is in this area that American women differ most dramatically from Asian women. For a variety of reasons, our heavy consumption of animal fat and protein put us at greater risk for hormone-based cancers.

Other lifestyle factors also contribute to our level of risk. Believe it or not, your grandmother was right! Age old wisdom is a useful guideline in this circumstance. Adequate rest and regular physical activity are very important. So is sunlight! Our bodies synthesize vitamin D from sunlight and studies have revealed that a vitamin D deficiency puts us at greater risk for breast cancer. You don't need much-about 15 minutes a day without sunscreen. The companionship and warmth of friends and family, quiet time for contemplation, meditation or prayer and leisure activities you love all nurture your health.

Environmental Factors

Fifty or one hundred years ago, the average woman was exposed to maybe fifty chemicals a day. Today, our exposure is about five thousand! We breathe them; we eat them; we clean with them; we bathe in them; we drink them; we put them on our skin. The chemical cocktail that permeates every area of our existence is a continual threat to our health. Many of these chemicals are carcinogenic and no one really understands the compounded effect the mixture of them all has on our bodies. We do know that our bodies have the overwhelming task of cleansing these toxins from our systems before they cause health problems. A monumental task in and of itself; and when the body is not receiving the support it needs to do the job, virtually impossible. In addition to being carcinogens, many of these chemicals are also xenoestrogenic. This means they mimic estrogen in the body thus increasing the risk of estrogen-based cancers.

Body/Mind

The effect of stress on our bodies is very real and measurable. A high stress lifestyle actually physiologically compromises and depresses our immune system while altering the balance of hormones circulating in our blood. Fortunately, in addition to relaxing, there are things we can do to help reduce these impacts.

Diet, lifestyle, environmental toxins and stress factors effect the body in a variety of ways. They compromise the immune system; create oxidative stress (free-radicals); and disrupt estrogen levels. For example, emotional stress suppresses our immune system and stresses our adrenal glands. Because the adrenals are involved in progesterone production, this may result in lower progesterone and elevated estrogen levels. A diet high in red meat creates oxidative stress, suppresses the immune system (due to the saturated fats) and increases estrogen levels. Exposure to particular chemicals will cause oxidative stress and increase estrogen levels. All of these effects weave together and describe our level of risk.

If we imagine the body to be a pie, we can divide that pie into these three "areas of effects": oxidative stress, immune health, and estrogen levels. If one of these areas is stressed or compromised, but the other two are functioning optimally, our overall risk level for breast cancer will be diminished. If, however, all three areas become stressed, our risk increases. Imagine that a woman experiences fairly high levels of estrogen in her body, for genetic reasons, but her diet and lifestyle habits are healthy. Consequently, her immune system is functioning well and her oxidative stress is low. Although her estrogen levels are high, her overall risk will be lower. Let's suppose, however, this same woman enters a period of increased lifestyle stress. As she becomes more stressed, she begins to compromise her diet and lifestyle habits until they resemble those of the average American. These changes lead to increased oxidative stress in her body and a depression of her immune system. Subsequently, her overall risk has increased because all three "areas of effect" are now compromised. Nurturing breast health requires that we be mindful of all three "areas of effect" and protect our health in each of them.

The Soy and Seaweed Connection

Asian women have stress; Asian women live in an environment almost as toxic as ours-so why are their rates of breast cancer so much lower? In large part the answer to that question is probably diet. When researchers began to study this question, they realized there are profound differences between the Asian diet and the American diet. Most significantly, Asian women eat diets rich in cultured soyfoods, seaweeds and fish and low in animal proteins. It is on these controllable factors that scientists have focused a great deal of attention, and the results of their studies have been very illuminating.

One of the most compelling and promising findings is that consuming "a couple of servings" (approximately 50 grams) of soy a day may reduce our risk of developing cancer by 50%! Why? Soy is very rich in chemoprotective isoflavones. One of these isoflavones, genistin, has captured the most attention. Like the toxic chemicals in our environment, these isoflavones are xenoestrogenic (phytoestrogens). Researchers are not yet certain why phytoestrogen isoflavones help protect against cancer while chemical xenoestrogens actually promote it. They hypothesize that the cell wall is similar to a jigsaw puzzle and estrogen is a "piece" of the puzzle. Estrogen is a specifically shaped "piece"; and there is one site, or hole in the puzzle where the estrogen "piece" fits. When the estrogen "piece" slips into place, the cell becomes activated and begins to proliferate. Both estrogen and many toxic xenoestrogens are a perfect fit-they slide in and the cell becomes active. The phytoestrogens in soy, however, are not a perfect fit. They are close enough to slide into place, but enough different that they won't activate the cell if there is enough real estrogen circulating in the system. As when you are working a puzzle, as long as the slightly wrong piece sits in the site, you are unable to place the right piece. The phytoestrogens in soy block the real estrogen, or toxic xenoestrogens, from occupying the receptor site. If estrogen, or xenoestrogens, are not occupying the receptor site, they can't activate proliferation. The effect is to protect the cells from estrogen, or xenoestrogens, that would promote the growth of cancer cells. Soy also has an anti-angiogenic effect-it blocks the supply of blood and nutrients to tumors that may have already formed. It is important to remember that soy foods are actually a complex mixture of many isoflavones. While the research has tended to focus on genistin because that is what scientists do, it is very likely that the combined isoflavone complexes are much more beneficial than one isolated component.

An important distinction to keep in mind when considering soy is that it was actually cultured soy products many of these studies tested. The reason for this is simple. The isoflavone genistin, for example, is not actually a phytoestrogen. It must be converted to the form of genistein before it becomes an active phytoestrogen. When consuming uncultured soy, such as tofu, soy milk or isolated soy protein, "friendly flora" in the gut must accomplish this conversion. As we all know, however, beans are notoriously difficult to digest. If the digestive tract is not functioning optimally, and many people's are not, this conversion can not take place. It is for this reason that cultured soy products such as natto, tempeh, miso and tamari are more effective. During culturing, friendly bacteria cleave the beta-glycosal bonds in genistin and transform it to the bioavailable, genistein, before it is consumed. Uncultured soy products have a greater quantity of isoflavones but most are in the form of the difficult-to-assimilate, genistin. The cultured products have fewer total isoflavones and they are in the highly bioavailable form, genistein. Studies have documented that, despite the difference in isoflavone quantity, the body actually absorbs far more genistein from activated, cultured soy products than it does from uncultured soy.

The Japanese diet also includes an abundance of seaweed, specifically Laminaria. Here again, ours does not. Most Americans never consume seaweed. This is unfortunate since researchers believe there is also a connection between the consumption of Laminaria and low breast cancer rates. Like cultured soy, we are not yet certain how exactly it protects against cancer; but there does seem to be a direct relationship. Actually, current research is exploring the possibility that it is the combination of seaweed and cultured soy that strengthens the body's defenses against cancer. Although we may not yet understand the precise reason for the relationship between Laminaria consumption and low breast cancer rates, we do understand, very well, the enormous health benefits of eating sea vegetables.

Laminaria is an unparalleled source of essential trace nutrients, particularly iodine. No other food contains the wide array of nutrients Laminaria offers. It is also a rich source of non-digestible fiber. This encourages the prompt elimination of toxins from the bowel and reduces the amount of time these toxins are actually in our bodies. The benefit here is obvious. Studies also suggest that Laminaria has a positive effect on the balance of healthy flora in the intestinal tract. Interestingly, it seems to effect both the composition and activity of the flora. These intestinal floras not only produce beneficial nutrients our bodies need, they also protect it from pathogens and toxins. Additionally, several studies have documented Laminaria's ability to actively destroy cancer cells as well as stimulate T-cell production in our immune systems. Even more remarkable, after World War II, numerous researchers and health care providers discovered Laminaria's ability to bind with radioactive isotopes in the body, thus allowing them to be safely excreted. In all likelihood it is probably the combination of all these actions that create Laminaria's protective effect in the body. Whatever the case may be, it certainly seems as if Laminaria may be an important addition in preventative self-care.

Because the Japanese understand and value the benefits of sea vegetables, they know that the source and quality of the Laminaria is very important. For health's sake it is advisable to be choosy. Select sea vegetables wildcrafted from pure, pristine areas and verify that the wildcrafters have taken care to avoid contaminating the Laminaria with gasoline and marine paints. Sea vegetables are also classed or graded according to quality. Select the highest grade available to insure you receive the greatest benefit.

The Nutrient Connection

In addition to cultured soy and sea vegetables, there are several antioxidant nutrients that are particularly important in nurturing breast health and protecting ourselves from cancer. When considering nutrients, it is always advisable to recognize that scientific literature often makes a distinction between the antioxidants found in whole foods and whole food supplements, and the conventional isolated USP nutrients found in most dietary supplements. There is strong sentiment in the research community that whole foods, on the table or in a tablet, deliver antioxidants in their safest, most biologically available and effective form.

Beta Carotene

Beta Carotene is a perfect example of the advantage whole food based nutrients offer. Beta Carotene is actually part of a large family of nutrients known as carotenoids. In whole foods, these carotenoids are always found complexed together. Over 70 international studies have documented that carotenoids from whole food act as antioxidants to protect against cancer. Although there has been some question about the safety and efficacy of beta-carotene in isolation, science has clearly shown the whole family of carotenoids to be very important allies in health protection.

Vitamin C

Numerous studies indicate that vitamin C significantly reduces the risk of breast cancer. It both stimulates production of protective cells that destroy cancer and helps prevent the formation of carcinogens in the blood. Vitamin C's antioxidant properties are now so well documented, it has become the most popular vitamin in the world. Once again, however, research reveals it is the whole food form of vitamin C that functions as an antioxidant. In its natural form, vitamin C is accompanied by a myriad of co-nutrients such as bioflavonoids, tyrosinase and polyphenols. It is believed that the complex synergy between vitamin C and its co-factors create this nutrient's important preventative and antioxidant properties.

Vitamin E

Vitamin E is a powerful fat-soluble antioxidant. One study after another has illustrated how important this essential vitamin is in protecting lipid membranes (breast, liver, testes, heart and eyes) from the free radicals caused by the oxidation of fats. Twenty-four years ago, the Finnish researcher, Paul Kneckt, Ph. D., began a long-term epidemiological cancer study of 36,000 people. After collecting data for twenty years, he found that women with low levels of vitamin E and selenium were ten times more likely to develop breast cancer. Like vitamin C and beta carotene, the vitamin E found in food is actually a complex of tocopherols. It is this whole family of tocopherols that demonstrate antioxidant activity in research.

Folic Acid

Folic acid deficiency is, perhaps, the most common vitamin deficiency. This important B vitamin aids in red blood cell production and the formation of the nucleic acids for RNA/DNA. It plays a fundamental role in the growth and reproduction of all cells. Studies have indicated that a deficiency of this nutrient causes chromosomes in the cell to break apart thus rendering them more susceptible to carcinogens and increasing the risk of cancer. This nutrient is very sensitive and is easily destroyed by heat and light (such as would occur in cooking); fortunately, nutritional yeast is an excellent, whole, natural source of this important nutrient.

Selenium

This mineral is essential for the body's production of glutathione peroxidase, a powerful antioxidant enzyme and immuno-stimulant. It also assists the body in repairing damaged DNA molecules. There is a very clear link between low levels of selenium in the blood and the incidence of cancer. In this country, high breast cancer rates are associated with areas of low selenium in the soil. It works synergistically with vitamin E- they are each more effective when the other is present in adequate amounts. Because it is a trace mineral, in larger doses, selenium is toxic. The organic, natural form found in foods is much less toxic than the isolated chemical compound. Here again, nutritional yeast is a safe, natural source of this essential trace mineral.

The Herbal Connection

Nature has abundantly provided a plethora of botanical sources that help to nurture and protect our bodies and breasts. Asian and European women know this. For centuries, they have used numerous potent herbal allies to maintain their vitality and health. This represents another area of difference between their cultures and ours. Herbs and botanicals offer many benefits in the "areas of effect" we explored earlier, some support the immune system, some have antioxidant action, some are hormone modulators, some help the body adapt to stress, and some support the liver allowing it to do its essential job of detoxifying the body. There are even herbs that contain phytoestrogens. Fortunately, we too can add these safe and healing herbal allies to our diets.

Siberian Ginseng

Siberian ginseng is an adaptogenic herb. This means it helps the body to restore or maintain balance and vitality in the face of physical and emotional stress. On the surface this may seem unrelated to breast health. In truth there is a significant connection. During times of stress, the adrenal glands overwork and may become exhausted. This compromises and suppresses all functions the adrenals perform, including the production of progesterone. It is very simple. When we are stressed, our adrenals produce less progesterone. This destabilizes the estrogen/progesterone ratio and allows estrogen levels in the body to increase. Happily, Siberian ginseng nourishes the adrenals thus helping them to support healthy hormone production. The adrenals are also involved in the immune response. For this reason, Siberian ginseng also enhances overall immune system competency.

Astragalus

This herb has been used as a tonic in China for thousands of years. Modern research confirms that it is a potent immune system stimulator in addition to possessing an anti-tumor effect. Regular use of astragalus supports the spleen and increases bone marrow reserves. It also encourages the production of immune-enhancing interferon in the body. Recent studies confirmed that the use of astragalus increased, by ten times, the body's ability to kill cancer cells. As an added benefit, astragalus also supports the adrenals, thus helping the body to ward off the effects of stress and sustain healthy production of progesterone.

Rosemary

Rosemary is one of nature's most powerful antioxidants with documented anti-tumor properties. People have been using rosemary as a cardiovascular tonic and antibacterial herb for centuries. However, in the last decade scientists also became aware of rosemary's potent antioxidant properties when it was found to exhibit even more antioxidant activity than vitamins C, E and beta-carotene! New research has revealed rosemary's notable ability to interfere with the conversion of normal cells to cancer cells. It is particularly protective of breast tissue because it discourages cancer-causing agents from binding to the DNA in mammary glands.

Turmeric

A commonly used cooking spice in India, turmeric is also a powerful antioxidant. Its antioxidant properties have two distinct modes-it acts to prevent free-radical formation as well as intervening to neutralize free-radicals that have already formed. Turmeric has also been found to inhibit the proliferation of breast cancer cells. The interesting thing about turmeric is that it acts synergistically with genistein. Both turmeric and genistein help protect against breast cancer. However, combined, the protection they offer is greater then the sum of their individual contributions. They are particularly effective against estrogen sensitive cancers induced by pesticides. Since it is not possible to completely eliminate our exposure to pesticides, adding activated, cultured soy and turmeric to our diets may be a wise choice.

Orange Peel and Lavender Flower

The monoterpenes found in orange peel and lavender flower oils have shown strong chemopreventative properties in both the initiation and progression stages of chemically induced breast cancer. They both promote phase I and phase II detoxification enzymes in the liver that help the body dispose of carcinogens. They both also exhibit strong anti-tumor effects. Interestingly, here again, studies found that the whole plant oils were more effective than the chemical isolates (d-Limonene and Perillyl alcohol respectively) of the active ingredient.

Ginger Rhizome

Ginger is another common cooking spice that also has a long history of medicinal use. Ginger's benefits are so bountiful that it has been used in most Ayurvedic tonic formulas for hundreds of years. What we now know is that ginger is a potent antioxidant. Like rosemary, its antioxidant properties are greater than either vitamin C or E and in 1997 the Journal of the American Dietetic Association declared ginger to be one of the top ten anti-cancer foods.

Red Clover Flower

Red clover is rich in phytoestrogens that complement those found in cultured soy. Research has revealed that it is particularly effective at inhibiting the cellular damage caused by benzopyrenes (a very destructive and prevalent free-radical). Red clover is also a wonderful blood and lymph purifier and it has a long history of use as a gentle restorative. An abundance of minerals makes it wonderfully nourishing.

Burdock Root

Burdock is a slow acting, tonic herb whose benefits accumulate with use over a long period of time. This herb has specifically been used for breast cancer for at least 100 years and is a mainstay ingredient in many well-known herbal formulas for cancer. Traditionally known as a blood purifier, it supports and nourishes the kidneys and lymph system in their elimination of toxins. It also has a tonifying and protective effect upon the liver and supports its elimination of toxins.

Dandelion Root

Dandelion is the queen of herbs for liver support. It increases the flow of bile, both from the gallbladder and within the liver itself, clears liver congestion and reduces hepatic inflammation. It is used extensively in all conditions involving the liver. Although not specifically an anti-tumor herb, it is nevertheless, very useful in supporting women's health. The liver is responsible for cleansing chemical toxins and excess or unneeded hormones from the body. The benefit of toxin cleansing is obvious. The hormone connection may be less so. It is the liver that clears excess estrogen from the body and assists in maintaining a healthy estrogen/progesterone balance. If the liver is not functioning optimally, hormonal imbalances occur.

Vitex Fruit

Once again, it is important to recall that low levels of progesterone and high levels of estrogen set the stage for all estrogen sensitive cancers. With this in mind, Vitex is a special friend to women. Scientific studies have confirmed that this important herb is a hormone modulator-it specifically acts to balance the levels of protective progesterone and prolactin in the body with no adverse side effects. Vitex's hormone modulating benefits also help reduce uncomfortable PMS and menopause symptoms.

Medicinal Mushrooms

These remarkable mushrooms have been used as potent tonics and healers in the Orient for thousands of years. In the last 10-15 years, exciting scientific research has confirmed the profound impact Reishi, Shiitake, and Maitake mushrooms have on the immune system. A multitude of studies have documented, not only their ability to activate the immune response, but also their significant anti-tumor, anti-cancer properties. Polysaccharide beta-glucans are one of several constituents believed to be the source of their beneficial effects. Although beta glucans are abundant in these mushrooms, they are very difficult to digest. Simply eating or taking a dried powder form of Reishi, Shiitake, or Maitake will have very little to no benefit. To be easily absorbed, they must be consumed in the form of a high-quality extract.

Conclusion

The statistics and odds regarding breast cancer among American women can be terrifying; so terrifying, in fact, that many women prefer to ignore them. They feel helpless. Research, however, has provided ample evidence that women can positively impact their health. Even the conservative National Cancer Institiute's Journal recently published an Italian study that found one-third of all breast cancers in Italy were attributable to modifiable lifestyle factors. It is believed the percent is even higher in this country because of our riskier lifestyle habits. It is interesting to notice that the only interventions included in the study were the reduction of alcohol consumption; an increase in fruit and vegetable consumption; and increased physical exercise. In 1997, 180,200 women were diagnosed with breast cancer. This study indicates that 60,000 to 90,000 of those cancers could have been prevented simply by cutting back on alcohol consumption, eating more fruits and vegetables and getting more exercise. Moreover, we now know there are many foods, nutrients and herbs that further help to protect the health of our breasts while simultaneously supporting hormonal balance and overall wellness. Based on current research, it is exciting to consider the possible effect consuming cultured soy, sea vegetables and herbs might have made on the Italian study's outcomes. Clearly, we do have choices-maintaining vibrant health is not simply a matter of fate. Each one of us can begin now to nurture and nourish ourselves in ways that will truly support our long-term well-being and vitality.

Eliza Secrist is a Licensed Certified Nutritionist and Wellness Consultant. The former Director of a Women's Resource Center and the Clinic Manager of a Women's Health Center, she has been teaching and counseling for 10 years.

References available upon request.
© 1998 New Chapter, Inc.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.