Minimizing the risks for breast cancer Published Oct. 14, 2011 By Capt. Shamana Stevens 86th Aerospace Medical Squadron RAMSTEIN AIR BASE, Germany -- Minimizing breast cancer risk can be as easy as changing what's on your plate! It is estimated that one out of three breast cancer cases in Western countries could be avoided if women consumed more nutritious, whole foods and maintained a healthy weight. Obese women are up to 60% more likely to develop any cancer than their normal-weight counterparts. Many breast cancers are fueled by estrogen, which is produced in fatty tissue. Experts believe that the more fatty tissue a woman has, the more estrogen she's likely to produce, which sparks breast cancer. Women at an average weight can reduce risk by choosing weight bearing exercise that helps to trade more of the body's fat for muscle. Exercise can also prevent the recurrence of breast cancer by a whopping 40%. The best foods and spices for cancer prevention: 1. Cruciferous vegetables--Broccoli, cauliflower, brussels sprouts , mustard greens and kale all contain powerful antioxidants able to convert bad estrogens (16 hydroxy-estradiol and 16 hydroxy-estrone)in the body to non-cancer promoting ones. 2. Cherries--these natural sweets contain the components called quercetin and ellagic acid which are known to prevent and stop the growth of cancer tumors. They are also equipped with natural anti-inflammatory agents and antioxidants. 3. Tomatoes--no matter how you like them.....They contain the antioxidant powerhouse, lycopene which is known for its cancer-fighting and anti-inflammatory properties. 4. Garlic--Garlic if full of compounds that work to kill bacteria and fungus, as well as stimulate the immune system. When breast cancer cells are exposed to garlic in test tubes, they die! 5. Salmon--Eating a modest serving of fish like tuna, swordfish, anchovies, etc a couple of times of week is great--especially if it is omega-3 rich salmon. Research shows that omega 3 fatty acids lower the risk of breast cancer, reduce inflammation and boosts the circulatory system. When you buy Salmon, make sure you buy the wild-caught variety. Farm raised salmon does not naturally contain healthy omega 3's from the crustaceans they usually consume. 6. Green tea--We've long heard of the anti-oxidant ability of green tea. The particular compounds in green tea are proven to discourage cancer cell growth. Studies show that people who regularly consume this delightful beverage cut their risks of not only breast, but many other cancer types. 7. Tumeric--A popular spice used in East Indian and Carribean dishes is used to add the rich flavor most associate with curries. This spice contains the aromatic oil, curcumin, that demonstrates anti-inflammatory and anti-cancer activity. It also protects cells against free radical damage. 8. Berries--Bluberries, Strawberries, blackberries and raspberries all contain a common, powerful cancer fighter called ellagic acid. 9. Grapes--This clustered fruit contains resveratrol,has been proven to inhibit cancer by preventing carcinogens (cancer-causing substances like cigarette smoke, asbestos, chlorine), from doing damage to your DNA. Note: Red wine has a little benefit, but can promote cancer if not consumed in moderation! Go for the fresh grape instead! Also, Vitamin D supplementation helps in preventing cancer. According to research done by Sylvia Chistakos, PhD, at the New Jersey Medical School, the active form of Vitamin D has an anti-cancer effect as well. It works by stimulating a protein that halts the growth of breast cancer cells. Supplements can be found at many online retailers as well as at your local exchange.