Dr. Ruth Patterson is a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health.
What are the factors influencing the risk for breast cancer?
- It increases the risk by 2-fold.
- Physical activity
- Types of food
- It’s hard to identify what types of food increases the risks.
- Use of tobacco
- It’s a growth factor hormone that can promote the growth of tumours.
- Fat cells can secrete oestrogen.
- By researching on oestrogen level, scientist found another growth factor that can cause breast cancer: insulin.
- People that are overweight, physically inactive and diabetic have a higher insulin level in their blood.
- High insulin level decreases SHBG, which binds oestrogen to make it unusable.
- A combination of causes and growth factors increases the risk of breast cancer.
- Oestrogen and insulin are linked.
Changing your diet can modify health biomarkers.
- Timing your meals is important.
- Evolution moulded us to eat during day and fast during night.
- It is physically detrimental to eat high amount of calories and to lie down afterwards.
- Eating your biggest meal at supper, when you’re insulin insensitive, deregulates your metabolism.
- By deregulating the circadian clock and the organ’s clock, it increases the chances of getting metabolic disorders.
Is time restricting better than intermittent fasting?
- According to research, fasting should start around 7 or 8 PM and should last 13 hours.
- Some studies that show that skipping breakfast is bad
- Actually, people who skip breakfast eat late at night and that’s bad.
- Western lifestyle is cancerogenic.
What are the effects of fasting?
- A 13-hour fast reduces to risk of breast cancer recurrence by 40%.
- A 13-hour fast reduces to risk of breast cancer mortality by 20%.
- A 13-hour fast could possibly help in cases of:
- Fatty liver
- Acid reflux
- Quality of food still matters.
- Time restricting is easy to do without disrupting your life too much.
- Its success often encourages people to do more.
- Fasting decreases haemoglobin A1C level, which is a marker on the average glucose in our blood.
- It’s a powerful marker used to test diabetes drugs.
- Fasting offers is an alternative to drugs.
- Time restricting can reduce CRP, an indicator of inflammation, if people start to fast fairly early in the evening.
- Fasting promotes repairs in the body by clearing away damaged cells.
- Just like you need a rest day after exercising, you need a resting period after eating.
Does the amount of meal we eat during a 12-hour period matter?
- Reducing the number of hours when you eat can reduce the number of times you eat.
- Studies are still being conducted on that subject.
How is weight loss related to time restricting and breast cancer?
- Time restricting eating doesn’t cause major weight loss.
- Weight loss has a positive effect on biomarkers.
- Scientists believe that weight loss is independent from those biomarkers, meaning that you get the positive effect whether or not you lose weight.
- Time restricting helps with metabolic activity, sleeping pattern and spontaneous activity.
What are the lifestyle changes to adopt?
- Lifestyle and genetic factors play an equal part in reducing risk and recurrence of breast cancer
- For the small percentage of women that have the gene Brca1 and 2, it’s hard to determine how much their lifestyle can affect cancer.
- 65% to 75% of breast cancers can be changed with lifestyle habits such as:
- Alcohol intake
- Low physical activity
- Your genes don’t DOOM you.
- Even if you only lose 5% to 10% of your weight, it can help you tremendously.
- Its important to always improve these things:
- Modest weight loss
- Time restricting feeding
- Physical activity
- Sedentary behaviour
- Sleeping pattern
- Food choices
- Those changes can also help decrease the chances of getting other metabolic disorders such as cardiovascular diseases and diabetes.
- You don’t have to be perfect. It’s okay to slip up from time to time.