Sunshine Helps Reduce The Risk Of Breast Cancer
By naturopath Margaret Jasinska
A large body of medical research has shown that women who get more sunshine have a reduced risk of breast cancer. Getting one hour of sunshine per day during the summer months when the sun is high in the sky had a significant protective effect. Getting the sun exposure during adolescence was most beneficial for reduced lifetime risk of breast cancer. This finding comes from a systematic review and metanalysis of studies and was published in the journal Environmental Health Perspectives.
Spending time in the sunshine during the middle of the day is an ideal way to make some vitamin D in your skin. This is because UVB rays are highest at this time. Morning and late afternoon sunshine is predominantly UVA rays and we cannot make much vitamin D at that time. Vitamin D has strong anti inflammatory properties but sunshine has other health benefits as well. The anti inflammatory and immune health properties of sunshine are not only because of vitamin D.
It is important to remember to never allow yourself to get sunburnt. I do not recommend everyone reading this spends an hour in the midday sun each day. How much sunshine you can tolerate depends on your skin tone and health status. People with darker skin have more melanin which acts as a natural sunscreen. The time spent in the sun does not need to be all in one go. My purpose in sharing this research is to remind you that spending all day indoors is not ideal for good health, and neither is getting sunburnt. Regular, sensible sunshine is best.
Manufacturing vitamin D from the sun occurs in the skin, liver and kidneys. Some people’s bodies don’t do it very well no matter how much sunshine they receive because of underlying health problems. That’s why it’s important to get a blood test to check your vitamin D level. Depending on where you live and your skin tone, a vitamin D supplement may be necessary. People who have lost their gallbladder don’t produce enough bile and this can inhibit the absorption of fat soluble vitamins like vitamin D.
More tips for keeping your breasts healthy
- Try to keep your blood sugar and blood insulin levels in the normal range, because if elevated, this can fuel the growth of tumour cells. If this is a problem for you, follow the recommendations in our book about type 2 diabetes.
- Increase your intake of phytoestrogens. Phytoestrogens are natural compounds found in a wide variety of plants that have a very similar structure to the body’s own oestrogen; they are able to fit inside oestrogen receptors in our cells. However, phytoestrogens are up to 1000 times weaker than oestrogen made by the body. Phyto-estrogens help to protect the oestrogen receptors in your breasts from more powerful oestrogens made in your body or found in environmental chemicals. Flaxseeds, legumes, nuts and seeds are all good sources of phytoestrogens.
- Avoid industrial seed oils high in the omega 6 fat linoleic acid. This fat increases the level of inflammation in your body, thus generating free radicals and using up antioxidants. Excessive inflammation increases the risk of cancer. Seed oils are found in many processed foods such as biscuits, cookies, pastries, chips, salad dressings, mayonnaise, crackers and fried foods.
- Eat more cruciferous vegetables. Broccoli, Brussels sprouts, cabbage and cauliflower all contain indole 3 carbinol. This compound improves the liver’s ability to detoxify and excrete oestrogen from the body.
- Minimise your exposure to plastic. Bisphenol A and phthalates are two compounds found in a variety of plastic. They have the ability to leach into food or liquids stored in plastic containers. Therefore it is best to minimise eating or drinking out of plastic containers, and never heat food in plastic containers.
The above recommendations are equally applicable for women who want to prevent breast cancer and women who have had breast cancer and want to avoid a recurrence. Women who are currently undergoing radiotherapy, immunotherapy or chemotherapy should speak to their doctor before taking nutritional supplements.
For in-depth information about reducing your risk of breast cancer using nutritional medicine, see our book The Breast Cancer Prevention Guide.
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