I found this book very interesting and educational. Dr Arnot, one of Americas leading physicians and health educators, discusses the role oestrogen plays in the development of many breast cancers.
Quoting results from recent worldwide nutritional research, he outlines how we can reduce the incidence of breast cancer. A low fat, high fibre, high fruit and vegetables & high anti-oxidant diet along with anti-oestrogens like Tamoxifen, weight-control and exercise will reduce the levels of the dangerous oestrogens and increase the levels of the beneficial oestrogens.
This also helps protect us against many other health problems. He has prevention plans for pre & post-menopausal women, breast cancer survivors who want to help prevent a recurrence, women with a family history of breast cancer and young women.
On balance, oestrogen is an enormously beneficial hormone, protecting many parts of our body. However breast cancer is "hormonally driven" with hormones, primarily oestrogen, spurring it on. We need the beneficial e.g. anti-oestrogens like Tamoxifen and "weak" oestrogens (best found in soy and linseed) to attach themselves to the breast receptor cells first. They then block access to our enemies, the powerful oestrogens eg oestradiol (from polyunsaturated & other fats) and chemical oestrogens (e.g. from pesticides). The book includes information and tables of sources for each topic discussed.
This book describes excess body fat - especially in our breasts and upper abdomen - as a big oestrogen factory. Less body fat means less oestrogen is produced. Alcohol can increase any amount of oestrogen to an even higher level and is seen as a major risk. Our levels of dangerous chemical oestrogens are best reduced by avoiding pesticides eg eating organic meats and washing all fruit and vegetables well.
Exercise reduces oestrogen production, controls weight and improves the sense of well-being. Dr Arnot recommends four or more hours of vigorous enjoyable aerobic activity each week with at least two hours a week outdoors for valuable vitamin D - but do avoid sunburn.
For survivors he suggests that since alcohol is an established risk factor we should drink sparingly or not at all. We should replace polyunsaturated omega-6 fats with omega-3 fats. Many cancer centres recommend 10mgs of fish oil daily. Regular exercise helps to drop oestrogen production and control body fat. We should avoid HRT, avoid chemical oestrogens and consider taking oestrogen-blocking drugs like Tamoxifen if recommended by an oncologist.
Soy and linseed could be beneficial but Dr Arnot suggests discussing this with your doctor first. Fibre helps trap oestrogen in the bowel and prevents its recirculation while also helping with weight control. Eating a nine-a-day fruit and vegetable diet, including some cruciferous vegetables e.g. cauliflower, broccoli and cabbage & those high in anti-oxidants interferes with the oestrogen pathway while also controlling weight and cholesterol levels.
The final chapter, Cuisine, contains many examples from Asian and Mediterranean diets since these areas have the lowest rates of breast cancer and many other diseases. I thought the Mediterranean and modified Australian diets looked appealing.
Since reading this interesting and plausible book Im determined to make my very good diet and healthy lifestyle even better. Dr Anot has given me valuable information about how a low fat, high fibre, high anti-oxidant and low alcohol diet, correct weight and regular exercise can help stop the potentially dangerous, strong oestrogens pulling the breast cancer trigger again. I would thoroughly recommend this book and will encourage our daughters to read it.
