October is Breast Cancer Awareness Month, a time dedicated to raising awareness about the importance of breast health and early detection of breast cancer. While there are no foolproof methods to prevent breast cancer, there are several natural approaches you can incorporate into your lifestyle to support breast health and reduce your risk factors for developing breast cancer. We will explore some of these strategies that can help you maintain healthy breasts and inform you about how to maintain your well-being.

Maintain a Healthy Diet

Eating a balanced and nutritious diet is essential for overall health, including breast health. Here are some dietary tips to support your breast health:  Consume a variety of fruits and vegetables, which are rich in antioxidants and phytonutrients that can help protect your cells from damage.  Choose foods high in fiber, such as whole grains, legumes, and nuts, as they can aid in hormone regulation, potentially reducing the risk of breast cancer.  Incorporate omega-3 fatty acids into your diet through sources like fatty fish, flaxseeds, and walnuts, as they have anti-inflammatory properties.  Limit your intake of saturated and trans fats, which can contribute to obesity and inflammation, factors associated with an increased risk of breast cancer.  I recommend that my patients consider following the Mediterranean diet as it has been shown to decrease and improve inflammation.

Maintain a healthy body weight

Physical activity plays a significant role in maintaining overall health and reducing the risk of breast cancer. Exercise can help you maintain a healthy weight, balance hormones, and boost your immune system. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Activities like brisk walking, jogging, swimming, or yoga can be great choices to get started.  There are so many amazing resources online that make exercising affordable, convenient, and fun.   Some of my favorites are the Peloton app, YouTube, and Fitness Blender.

Stress Management

Chronic stress can have adverse effects on your overall well-being, including breast health. Find ways to manage stress through relaxation techniques such as meditation, deep breathing, or yoga. Reducing stress can help regulate hormone levels, which is crucial in breast cancer prevention.  Research has shown that diaphragmatic breathing can help get us into a rest and digest state/ parasympathetic, which is where most of our healing occurs.

Limit Alcohol Consumption

Studies have shown a link between alcohol consumption and an increased risk of breast cancer. If you choose to drink, do so in moderation. The American Cancer Society recommends limiting alcohol intake to one drink per day for women.  There are so many fun non-alcoholic alternatives on the market that make avoiding alcohol so much easier and are actually good for you.

Breast Self-Exams

Breast self-exams are a simple and cost-effective way to monitor your breast health. Regularly examining your breasts can help you become familiar with how they normally look and feel, making it easier to detect any changes or abnormalities. If you notice any unusual lumps, pain, or changes in your breast tissue, consult a healthcare professional promptly.  This can be scary for some people so the app Know Your Lemons has great resources for making self breast exams less intimidating.

Regular Check-Ups

In addition to self-exams, schedule regular breast health check-ups with your healthcare provider. Mammograms, clinical breast exams, and other diagnostic tests are essential for early detection and prevention of breast cancer. Discuss your family history and risk factors with your doctor to determine an appropriate screening schedule.

Limit Exposure to Environmental Toxins

Be mindful of your exposure to environmental toxins, such as pesticides, endocrine disruptors, and xenoestrogens. These substances can affect hormone balance and potentially increase the risk of breast cancer. Choose organic foods, use non-toxic household and personal care products, and reduce your use of plastic containers when possible.  I love the website ewg.org which has great information about everything non-toxic.

Breast Cancer Awareness Month is a reminder of the importance of breast health and early detection. While there are no guarantees, adopting a healthy lifestyle and being proactive about breast health can significantly reduce your risk of breast cancer. Incorporating these natural approaches into your daily routine can empower you to take control of your health and well-being. Remember, early detection and a proactive approach are your strongest allies in the fight against breast cancer.

Yours in Health,

Dr. Danielle Lewis, NMD

—