Breast Health Through Lifestyle Changes and Nutritional Supplements

Just because October, which is breast cancer awareness month is over, there is no reason to stop being aware of ways that we can prevent cancer. 

This is a reminder on how we can stay focused on breast health by engaging in lifestyle changes and using nutritional supplements.  Christian Northrup, M.D. states that “Breasts are the physical metaphor for giving and receiving; of nurturing.”  This doesn’t just mean nurturing others, it means nurturing ourselves.

In my midwifery practice, women have so many stress-related physical problems. I consistently hear the ways that women put the needs of everyone else first and at the end of the day, there is nothing left for them.  Remember the pre-flight instructions before the airplane takes off: if the oxygen masks drop down, we must put ours on first before putting on a child’s.  If we can’t breathe, we can’t help anyone else.  It is not selfish for women to engage in some daily activity to recharge her battery. In fact, it teaches our children the importance of self care and that you value the gift of your health.   

So take time to pray, meditate, or journal.  Spend some time with friends who support who you and make you laugh.  These strategies decrease stress in your body which keeps you healthier. 

I know you hear this all the time, but regular exercise must be part of your life.  Exercise decreases the risk of breast cancer because it normalizes insulin and blood sugar levels and decreases excess body fat which keeps estrogen levels in a normal range.   Spend at least 30 minutes four to five times per week moving your body.  Make it fun for yourself! 

While the data are not strong enough to talk about a “breast cancer prevention diet,” it is recommended that we follow a low fat, high fiber diet which includes at least six to eight servings of fruits, vegetables per day.  This increases the excretion of excess estrogen, thus lowering the potential overstimulation of estrogen sensitive breast tissue.  Shop local food markets for produce that is in season and choose organic when possible.  Expand your taste buds! 

Avoid refined carbohydrates which affect our hormonal balance and worsen any symptoms that we have.  These "foods" reinforce the tendency toward central obesity which in turn favors the production of estrogen and androgens.  That means cutting out white rice and foods made with white flour. Eliminate soda pop which is only sugar water and serves no purpose.  And it makes sense to avoid alcohol or consume alcohol in moderation since regular consumption may affect our vulnerability to breast cancer.  

Green tea is being studied.  One study of Chinese women in Singapore found that daily intake of green tea decreased mammographic density. So enjoy a cup daily!

Drink at least 64 ounces of pure, filtered water daily.  Chemicals such as pesticides, heavy metals, and industrial pollutants can turn up in the water that you drink.   Also, eliminate toxic chemicals in your home by using green household cleaners and personal care products. 

Take a high quality multi-vitamin supplement; add 1000-2000 IU of Vitamin D, and coenzyme Q10 30 to 100 mg. per day which improves immune system functioning.

Soy as food has a mixed reputation regarding breast cancer prevention.   A U.S. study of Asian American women confirmed that soy intake during childhood, adolescence, and adult life was associated with decreased breast cancer risk, with the strongest and most consistent effect from childhood intake.  Soy protects estrogen sensitive tissues from overstimulation by estrogen.  Foods are the best source, but if you use a soy protein powder, choose a non-genetically modified organic soy from a reputable company. 

Women who supplement their diet with omega 3 fats create a healthier ratio of omega 3 to omega 6 fats in breast tissue.  Omega 3 fats decrease inflammation.  Eat salmon, sardines, or swordfish two to three times per week, or take 1000 mg. of high quality fish oil daily.

While we cannot do anything about the genes we were born with, we have control over lifestyle choices which may decrease our breast cancer risk and improve our overall health.  Nurture yourself and choose health!  What do you think? 

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