Simple ways to reduce your breast cancer risk

October is Breast Cancer Awareness month.  This is a cause that is very dear to my heart, as my mother was diagnosed with breast cancer twelve years ago.   I am happy and grateful to say that today she is healthy and cancer free.   She made a personal choice to pursue a holistic approach to her treatment.  She is my hero – her courage, dedication and faith will forever inspire me.   It is because of my mother that I know anything is possible, in health and in life.

As you can imagine, that experience changed my life in so many ways.  It taught me to cherish each and every day and never take loved ones for granted.  It also opened me to the world of holistic nutrition and the amazing ability of our body to heal itself when given the proper nutrition and support.

Most importantly, it was an education in prevention.   While no one can pinpoint the exact cause for cancer, we do know that a large percentage of the contributing factors are lifestyle related.   Studies show that genes account for 15%-20% of all cases, which means we have some influence on the remaining 80%.

None of us have complete control over what will happen to us during the course of our lives, but we do have the ability to control how we eat, how we live and how we treat our body.   There is no better method of prevention, than a combination of nutritional and lifestyle factors that support the body and the mind.

Begin with these simple dietary changes:

1. Add more fruit and vegetables to your diet.  Aim for 2-3 servings of fresh fruit and 5-7 servings of fresh vegetables.  They provide fibre, essential vitamins, minerals and cancer-fighting antioxidants and phytochemicals.
2. Increase your fibre intake.  Aim for at least 35-45 grams per day.  Fibre absorbs excess estrogen so it is eliminated from your body.  High estrogen levels have been linked to increased breast cancer risk as well as many other female health conditions.  Remember to start slowly.
3. Consume more cruciferous vegetables. Brussel sprouts, broccoli, cauliflower and cabbage contain sulfur and cancer-fighting compounds called Indols.
4. Reduce alcohol intake.  Consume a maximum of three drinks per week.
5. Reduce animal protein intake.  Incorporate legumes, beans, tofu and tempeh into one meal a day or every other day, and stick to lean animal protein.

Incorporate some of the following lifestyle tips:

1. Stay active.  Include at least 4 hours of activity per week to reduce your risk – this includes brisk walks, jogging, exercise classes, sports, weight training.  Exercise not only detoxifies your body, it helps you cope with and decrease stress, a major risk factor of many illnesses.
2. Maintain a healthy weight.  Studies show that even 10-20lbs of extra body weight can increase your risk.
3. Have at least 2 regular bowel movements per day (see fibre above).
4. Decrease your exposure to toxic chemicals wherever possible – including detergents, household cleaners and personal care items.  Ladies…switch to organic tampons!
5. Practice self care.  Take time for yourself, whether to relax, meditate, exercise or do something you love.   When you nurture your body and your spirit, you change the actual physiology and chemistry of your cells which can also play a role in disease prevention.

Throughout this month, there will be a lot of focus on mammograms, breast self-exams and early detection.   All of these are very important and should be taken seriously (though I have some personal concerns with starting mammograms too early – I will be sure to do a separate post on this topic) however in my opinion, there needs to be an even greater focus on actual prevention methods.  Detection is not the same as prevention.

The illness was a wake-up call for my mother, but I urge you not to wait for your own personal wake up call.   There is so much you can do to reduce your chance of ever facing this diagnosis.   Not only will dietary and lifestyle changes reduce your risk of breast cancer, they will help you feel better and have more energy so you can live your life to the fullest.

Having experienced this with someone so close to me, I made a promise to myself to value my health and value my life.   Often times we wait until it’s too late before we decide to make any changes.  It is my sincere hope that after reading this post you are inspired to make better choices – for your health, your family, and your future.   Treat your body as though it’s your greatest possession, for it truly is.

To your health and happiness.
Victoria