Longevity Diet for Breast Cancer Prevention - Longevity Wellness World Wide

Breast cancer is a significant health concern for women around the world. As a matter of fact, it is the most commonly diagnosed cancer in women and accounts for 1 in 4 annual cancer cases worldwide[1]. However, emerging research suggests that dietary choices can play a crucial role in its prevention. This is particularly important when it comes to breast cancer, because by the time it is detected via a clinical breast exam or a mammogram, it may already be growing and maturing. In this article, we will explore the relationship between the longevity diet and breast cancer prevention, focusing on the insights provided in the book “How Not to Die” by Dr. Michael Greger, particularly the chapter titled “How Not to Die From Breast Cancer.”

Dr. Michael Greger’s book “How Not to Die” outlines a longevity diet that emphasizes a plant-based, whole-food approach to nutrition in general. This dietary approach prioritizes the consumption of fruits, vegetables, legumes, whole grains, and nuts while minimizing the intake of processed foods and animal products. These dietary guidelines align well with breast cancer prevention. Nevertheless, in this article, we will discuss specific dietary components that have been potentially shown to prevent and, in some cases, reverse breast cancer.

The chapter on breast cancer in “How Not to Die” highlights the impact of various dietary components on breast cancer risk. Some key findings include:

Alcohol: The World Health Organization, as of 2010, classifies alcohol as a categorical human breast carcinogen.[2] What about light drinking? Well, except for red wine, even this behavior has been implicated in a small number of breast cancer deaths. If you do wish to drink, make sure you do so responsibly. More importantly, and if possible, opt for a small glass red wine. This is because according to a study published in the Journal of Women´s Health, a compound found specifically in red (and not white) wine may inhibit the activity of the enzyme[3] aromatase, which breast tumor cells used to make estrogen, which stimulates their own growth.

Phytonutrients: Fruits and vegetables are rich sources of phytonutrients, which have antioxidant and anti-inflammatory properties. These compounds help protect cells from DNA damage and reduce the risk of breast cancer.

Fiber: The longevity diet’s focus on whole grains and legumes provides ample fiber, which has been associated with a lower risk of breast cancer.[4] But breast cancer risk may not fall significantly until at least 25 grams of fiber a day is achieved. This is easily achieved with a whole-food, plant-based diet.

Soy: Contrary to some misconceptions, moderate soy consumption, particularly from whole soy foods, has shown no adverse effects and may even reduce breast cancer risk and recurrence.[5]

Greens: Women who eat lots of greens are less likely to get breast cancer. Cruciferous vegetables in particular (like broccoli) contain a compound called sulforaphane, which has been shown in a petri dish to suppress the ability of breast cancer stem cells to form tumors. [6] While there are no studies on humans yet, with virtually no downsides and only positive side effects, we encourage you to incorporate greens into your diet.

The longevity diet, as advocated by Dr. Greger, aligns well with the goal of breast cancer prevention. The emphasis on whole, plant-based foods, rich in phytonutrients, fiber, soy and greens is consistent with the dietary choices that can reduce breast cancer risk. Furthermore, it is best to limit your alcohol intake, opting for red wine when you drink. While diet is only one aspect of breast cancer prevention, adopting a longevity diet can be a proactive step toward a healthier and potentially cancer-free future.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory and helps prevent diseases like cancer. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, the Longevity Nutrition is a boost of overall health and well-being.

[1] Breast cancer (2022) Europa Donna. Available at: https://www.europadonna.org/breast-cancer/ (Accessed: 01 November 2023).

[2] Alcohol is one of the biggest risk factors for breast cancer (2021) World Health Organization. Available at: https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer (Accessed: 01 November 2023).

[3] An enzyme is a biological catalyst in living organisms which accelerates chemical reactions by lowering activation energy, without being used up or changed permanently.

[4] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[5] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[6] Castro, N.P. et al. (2019) Sulforaphane suppresses the growth of triple-negative breast cancer stem-like cells in vitro and in vivo, Cancer prevention research (Philadelphia, Pa.). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425935/ (Accessed: 01 November 2023).

Colorectal cancer is a significant public health concern, and the role of diet in its development has been extensively studied. Indeed, according to the American Cancer Society, only around 5% of all colorectal cancer cases are attributable to inherited mutations that cause family cancer syndromes.[1] The other 95% of cases involve external factors, especially diet. In this article, we will explore the relationship between longevity diet and colorectal cancer. Drawing insights from authoritative sources like “How Not to Die” by Dr. Michael Greger and “Outlive” by Dr. Petter Attia, we will also touch upon substances classified as carcinogenic by the World Health Organization (WHO) in the context of this cancer.

Before diving into the evaluation of the scientific literature on this topic, will talk briefly about cancer metabolism and how this can help us to reduce the risk of cancer. Cancer cells have a stronger “appetite” for glucose than healthy cells. This is why a PET scan[2] is one of the potential ways to locate tumors: areas with abnormally high glucose concentrations indicate the possible presence of cancer. Obesity is driven by metabolic dysfunction: when visceral fat accumulates, it helps promote inflammation via the secretion of inflammatory cytokines[3] into circulation. This chronic inflammatory environment creates a conducive environment for healthy cells to become cancerous.[4]

A longevity-focused diet, as advocated by Dr. Greger and Dr. Attia, emphasizes the importance of a plant-based diet rich in whole, unprocessed foods. The longevity diet is centered on fruits, vegetables, whole grains, legumes, and nuts while minimizing the intake of processed and red meats. These dietary principles are particularly pertinent in the prevention of colorectal cancer.

Research from Harvard and the World Health Organization has shown a link between processed and unprocessed red meats and colorectal cancer risk. This was after controlling other diet and lifestyle factors. Consuming large amounts of processed meats, such as bacon, sausages, and hot dogs, has been classified by the WHO as Group 1 carcinogens – substances known to cause cancer. Specifically, they found an 18% increased relative risk of colorectal cancer for every 50 grams of processed meat a day.[5] Additionally, red meat is classified as a Group 2A carcinogen, indicating it is probably carcinogenic to humans. These findings, together with their association with heart disease, underscore the importance of limiting the consumption of these meats.

On the other hand, a diet rich in fiber, found abundantly in fruits, vegetables, whole grains, beans, and nuts has a protective effect against colorectal cancer. Fiber helps maintain a healthy digestive system, aids in regular bowel movements, and promotes increased gut microbiota diversity. Furthermore, the antioxidants and phytochemicals (namely phytate) found in these plant-based foods have been associated with a lower risk of colorectal cancer, via the detoxification of excess iron in the body.

In the battle against colorectal cancer, a longevity diet, as recommended by Dr. Greger and Dr. Attia, can make a significant difference. At Longevity, we prioritize whole, plant-based foods, while minimizing the consumption of processed and red meats, such that individuals can adopt a dietary approach that aligns with a lower risk of colorectal cancer. In the next article, we will talk about the Longevity Diet for breast cancer.

[1] Colorectal cancer risk factors: Hereditary colorectal risk factors (2020) Hereditary Colorectal Risk Factors | American Cancer Society. Available at: https://www.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html (Accessed: 01 November 2023).

[2] A PET scan (Positron Emission Tomography) is a medical imaging technique that uses a small amount of radioactive material to create detailed images of internal body structures and functions, helping in the diagnosis and monitoring of various medical conditions.

[3] Cytokines are small proteins that regulate immune responses and cell communication in the body.

[4] Attia, P. and Gifford, B. (2023) Outlive: The Science & Art of Longevity. New York: Harmony.

[5] IARC monographs evaluate red and processed meats (2015) World Health Organization. Available at: https://www.emro.who.int/noncommunicable-diseases/highlights/red-and-processed-meats-cause-cancer.html (Accessed: 01 November 2023).

The purpose of any detoxification is to remove toxins from the body that have been accumulated via food, air and other sources. Feeling sick, tired, overweight, irritable, sleepy, and craving sugar are usually symptoms of internal health imbalances. Since our organs work together it is important to consider the various organs in restoring overall health and wellness. Detoxification is important to remove accumulated waste and avoid toxic buildup in our system, which could lead to serious health risks and impact wellbeing.

A diet plenty of fruits and vegetables, and other nutritional sources, combined with proper sleep, exercise, and a healthy lifestyle facilitate the natural detoxification executed by the organs and their optimal function. When toxins are expelled and the body is repaired, health, energy and wellbeing are restored. Considering that toxins are almost unavoidable, regular cleansing becomes important. The body is unable to revitalize and rejuvenate with toxic overload.

The lists suggested below are some food items that will help detoxify specific organs and promote overall health:

LIVER: turmeric, apple, lemon, grapefruit, garlic, ginger, walnuts, dandelion, bitter gourd, leafy greens, broccoli, spinach, arugula, avocado.
INTESTINES: flax seeds, chia seeds, pineapple, papaya, avocados, artichokes, dragon fruit, garlic, lentils and beans, fermented foods, aloe vera, green tea.
GALLBLADDER: cucumber, tomatoes, beets, artichoke, sweet potato, okra, garlic, onion, legumes, watermelon, avocado, bananas, nuts, whole grains, sprouted beans, lean protein foods.
PANCREAS: spinach, broccoli, sweet potatoes, cabbage, blueberries, kiwi, oranges, cherries, green tea, ginger tea, liquorice infusion.
BLOOD: turmeric, cayenne pepper, ginger, garlic, leafy greens, kale, wheatgrass, dandelion, beets, oregano, parsley, pomegranate, red grapes, blueberries, flax seeds, coconut water, apple cider vinegar.
LYMPH: fruits and vegetable juices, lemon water, turmeric, berries, cherries, pomegranate, cranberries, beets, asparagus, carrots, sea vegetables, lettuce, guava.