A Holistic Guide to Breast Cancer Prevention

The cause of Breast Cancer is complicated.  It includes exposures to radiation, hormones, chemical carcinogens, diet, lifestyle, environment and genetics.  A whopping 1/6 of all women are diagnosed with Breast Cancer.  Only 5-8% of all Breast Cancer is due to genetics and much of that has to do with Estrogen Metabolism and many breast cancers are fueled by estrogen.  Diet, Lifestyle, and Environment are HUGE factors.  And thank goodness, these are things you can have some control over. Everyday you can take simple action and live your life with the intention of breast cancer prevention.

It is also important to note that women aren’t the only ones to consider breast cancer.  With obesity and estrogen dominance becoming more and more common in men, men need to also be taking these precautions as well!

 
So, here are some simple pointers.

Lifestyle

De-Stress! 

Stress impacts the same detoxification pathways that estrogen has to be detoxified through – if stress is in the way, it can impair estrogen metabolism and result in estrogen dominance. Stress raises a stress hormone called Cortisol that suppresses our immune system (not to mention can make us gain fat around our belly!) Not only that, but it has a whole cascade affect on your other hormones which can result in estrogen dominance.  Remember, many cancers are fueled by estrogen. Try some simple breathing exercises to help cope with stress.  Place your left hand under your right rib cage and your right arm below that.  Close your eyes.  Breath in deeply to a count of eight deep into your belly.  Expand your belly.  As you breath in, imagine a while light penetrating all the cells of your body.  As you breath out to a count of eight, let another color come to mind as you exhale.  Imagine that you are exhaling the byproducts of stress, being released and exiting your body.  Do this 10 time.  It WILL relax you
 

Move!

Even 30 minutes a day “brisk walking” is great for modulating the immune system and keeping the lymph moving.  The lymph system helps remove toxins, debris and cancer causing cells. The immune system and lymph system need to be well supported to fight chronic disease.

Sleep!

This is another biggie.  Sleep is when our immune system truly goes to work.  Sleeping in complete darkness is ESSENTIAL!  Complete darkness allows optimal production of melatonin. Melatonin is not only the “sleep” hormone, but it is also helps modulate estrogen AND is a powerful antioxidant.

Reducing the Belly

Extra belly weight is nothing to put off.  This significantly increases your chance of estrogen dependant breast cancers and other disease processes as well!
If you have extra weight around your belly and don’t know what to do about it, take action today and contact Sarah Reilly at www.getnourished.tv.

Alcohol

Limit the amount and frequency of alcohol.  I’m not being a party pooper here, it’s just that alcohol can impair estrogen metabolism and forces folic acid out through the urine – That’s a double whammy!!! (read about folic acid below).  If you DO choose to have a glass of wine, make sure it is organic.  Convential (non organic) wines are ladened with pesticides and potentially heavy metals such as lead.  Also, make it a Pinot Noir (this is the highest in phytonutrients).

Diet

Food communicates with our genes.  When we eat, we are either feeding or preventing disease.  Here are a few pointers.

Eat Organic!

No, this in no longer just a fad or a craze – it is ESSENTIAL!  Pesticides on fruits, vegetables and in convential meat are with toxic chemicals that are implicated in cancers.  Go to www.foodnews.org for a handy wallet guide to help you make smart choices when you don't have organic options.  Not convinced about the whole organic thing, go to www.breastcancerfund.org and read the extensive document, “State of the Evidence 2008”.

Cruciferous Veggies

These contain powerful antioxidants, beneficial fiber and a compound called Indole-3-Carbinol.  Also known as I3C, this powerful compound helps to detoxify the problematic estrogens.  Eat at least 1.5 - 2 cups of these veggies a day and research shows you could cut your risk by as much as 25%!  Here are some examples:  Broccoli, cabbage, cauliflower, brussel sprouts, kale, collard greens and turnip.  Simply steam these beauties, then drizzle with olive and sprinkle with sea salt.  This is great aside a clean lean protein.  There you have an ideal meal!  See the "Ideal Meal Wheel" at www.getnourished.tv for a simple turnkey system to help you compose the ideal meal.

Leafy Greens!

These are loaded with vitamins, minerals and especially the essential cancer fighting B Vitamin, folic acid.  A superstar here is spinach!  Not to be left be behind are also, swiss chard, kale, and collard greens….

Lemons

Contain Limonene a cancer fighter agent that also helps with liver detoxification.  Add a big squeeze of lemon to your filtered drinking water during the day.

Nuts and Seeds

These contain beneficial fats such as omega 3’s as well as antioxidants and fiber.  Vitamin E, has been shown to reduce growth of breast cancer cells.  They also contain phytosterols which have been shown to slow the production of breast tumors.  Leave the peanuts behind, they aren’t nuts, they’re legumes!

Choose Clean Fish

Sockey Salmon and cod.  Beneficial fats and lean proteins make these a powerful addition to a meal.  Always make sure you choose wisely and resist high mercury seafood. Check out the “Seafood Watch” wallet cut out at montereybayaquarium.

Fiber

This binds to estrogens and helps carry it out of the body. Added bonus, it also helps blunt the release of sugar into your system to prevent insulin from spiking, thus preventing belly fat, thus preventing excess estrogen – it’s a win – win here! You can get your fiber in  - Fruit, veggies, legumes, flax seed, nuts, seeds, non-gluten whole grains – remember to always keep it proportioned and balanced.  See the "Ideal Meal Wheel" at www.getnourished.tv for a simple turnkey system to help you compose meals.

Green & White Tea

This contains super star antioxidants, with the all-time super star being EGCG (epigallocatechin). Researchers identified women who regularly drank green tea lowered their risk of developing breast cancer by 12%. And it increases over time! EGCG deactivates harmful free radicals before they damage DNA and trigger cancerous changes in cells.

MonaVie

This potent rare juice elixir is loaded with Polyphenols from rare fruits around the world including the #1 super food, acai.  These contain Polyphenols which are potent antioxidant compounds that help neutralize disease-causing free radicals.  This also contains optimal levels of resveratrol which have the power to inhibit cell proliferation and can help prevent cancer. Go to getnourished.acaistory.com for more information.

Spice it Up!

The big super star here is Turmeric.  It contains Curcumin which is a powerful cancer fighting antioxidant.  Add this to your foods in a low heat sautee, over eggs, in soups or stews or at your favorite Indian Restaurant.

Essential Nutrients

You may here a lot about these supplements below.  However, before going to your local health store to stock up on these, it is important to talk with a nutrition professional for comprehensive nutritional support.  Contact Sarah Reilly at www.getnourished.tv.

Folic Acid

This is a B Vitamin, essential for all of your cells to grow and divide properly.  When this is deficient, cell division can go askew and lead to mutated cells.  This also prevents damages to your DNA.  It has been noted that women with optimal folic acid intake (from diet and supplements) had a 22 percent lower risk developing breast cancer.  This super B Vitamin also counteracts alcohols cancer promoting effects.

Vitamin D

This is actually a hormone and is a super star against cancer.  Adequate Vitamin D levels can reduce your risk up to 30%.  This super star helps modulate your immune system and prevents cancer cells from multiplying, promotes cancer cells to kill themselves and helps prevent malignant cell growth.  The general recommendation is 1000 iu/day, however it varies for different individuals. Get your Vitamin D status checked ASAP. Contact Sarah Reilly at www.getnourished.tv for further details.

Probiotics

Over 70% percent of your immune system is in your gut. Supplementing with Probiotics can help modulate your immune system.


Calcium D-Glurate

This binds to estrogen and toxins so the body can properly excrete them.

Preventive Tests to Consider

(for more information contact Sarah Reilly at www.getnourished.tv)

Female Hormone Panel – A simple do at home test will show you your hormone panel through the month and illustrate indications of estrogen dominance

Estronex Test – This simple do at home test will reveal your ratio of good to bad estrogen.   The bad estrogen is what is implicated in estrogen sensitive breast cancer.  

Vitamin D Test - Vitamin D is essential for immune health.  Ask for the 25 Hydroxy-D Test. 

Stay Tuned for Part II – Environmental instigators of Breast Cancer and how to prevent them!