October is Breast Cancer Awareness month. Did you know that there are steps you can take to help prevent it? Breast cancer prevention starts with healthy habits — such as limiting alcohol and staying physically active. Understand what you can do to reduce your breast cancer risk,” says the Mayo Clinic. Here are 14 tips for Breast Cancer Prevention:
KNOW YOUR VITAMIN D LEVEL
Know your vitamin D level–if you are low, begin replacement under the supervision of a doctor. Vitamin D is a hormone. Like other hormones, when supplementing with it, appropriate levels should be followed.
KNOW YOUR METHYLATION GENE STATUS; GET MTHFR GENE TYPING
MTHFR gene typing can be ordered through most labs. Methylation defects can lead to poor or unfavorable estrogen metabolites in the body.
RESPECT YOUR GUT BACTERIA
Gut bacteria are actively involved in estrogen metabolism. How you break down your estrogens matters. An imbalanced gut bacteria can lead to unfavorable estrogens in the body. Find out if your gut bacteria may be creating an unfavorable environment. Don’t ignore signs such as excessive gas, constipation, messy stools, explosive stools and abdominal pain. Have you been labeled with Irritable Bowel Syndrome? If so, chances are then that you have altered gut bacteria!
GET NUTRITIONAL TESTING
We all have nutritional deficiencies; find out what areas in your body need boosting. Nutritional deficiencies can lead to poor detoxification of hormones and low antioxidant status. Low levels of B vitamins and other nutrients can lead to poor metabolism of estrogens. Unhealthy or improperly metabolized estrogens can be a risk factor for breast cancer.
MAKE EXERCISE A PRIORITY
Exercise has been shown to reduce breast cancer rates !! Just 20 minutes a day of walking has been shown to reduce breast cancer occurrence.
GET YOUR VEGGIES, FRUITS AND FIBER
A diet rich in vegetables, fruits and fiber can help you avoid breast cancer. Vegetables and fruits contain natural antioxidants and nutrients to help us detoxify substances that we are all exposed to that can harm us and lead to cancer. Your goal should be five to ten cups a day of veggies— especially the cruciferous kinds (broccoli, cabbage, spinach, brussel sprouts, cauliflower).
Cortisol from chronic or ongoing stress creates inflammation and can lead to hormonal imbalances. These hormonal imbalances can then alter levels of estrogens and affect the way our body breaks them down.
REDUCE BODY FAT
Get body fat measured—and lean down! Fat makes estrogen. Fat also creates inflammation, both of which we want to avoid. At Balanced Well-Being Healthcare, we measure body fat and body composition at each visit.
GET SCREENED FOR DIABETES
Schedule a screening for diabetes and high insulin levels. High insulin can be a growth trigger for tumor cells and cancer. Breast cancer cells have insulin receptors on their surface. By reducing insulin and sugar in the diet, we can reduce growth of tumors thru lowering insulin. Have you had these measured? Reduce sugar, carbs and grains in the diet. Eat a modified paleo mediterranean diet. Not sure how to start? We can help you learn!
Limit your alcohol intake or avoid it all together. Even one drink a day may increase the risk of breast cancer.
CLEAN UP YOUR PERSONAL CARE ENVIRONMENT
Everything you use in your home for personal care can be potentially harmful. Know what ingredients are good and bad for you and for the environment. (We love EWG verification for this reason. With all the personal care products on the market, distinguishing between which are safer and healthier for your family can be challenging. The EWG VERIFIED™ mark does the work for you. When you see the EWG VERIFIED™ mark on a product, you can be sure it’s free from EWG’s chemicals of concern and meets the strictest standards for your health.) Avoid the use of parabens, phthalates, plastics, BPA, etc. (See our list from AlessiPURE.) Clean up your home environment by avoiding pesticides and cleaners.
Smoking is never a good idea. Just don’t do it ever! We also strongly discourage the use of vaping. Many vaping substances contain harmful chemicals that can cause cancers.
SWEAT, SWEAT AND SWEAT SOME MORE!
When we sweat we release toxins such as heavy metals, styrenes, BPA’s, and pesticides from our body. Most of us are not sweating or moving enough. SAUNA is another way to promote sweating if you are not moving enough.
CHECK TO SEE IF YOU ARE A HEALTHY METABOLIZER
If you take hormone replacement therapy make sure you are “healthy metabolizer”. The way our bodies breakdown and clear out estrogens is unique to each individual depending on diet, nutritional status, gut health, genetics and more. Testing can reveal if you are a higher risk or a poor metabolizer. Don’t assume you metabolize estrogen in a healthy way without testing.
CALL FOR A CONSULTATION
These suggestions are not intended to treat, diagnose and/or manage any disease. At Balanced Well-Being Healthcare we recommend visiting with you doctor with this list and developing personal risk assessments and treatment plans. Schedule an adult health screening today and protect yourself from breast cancer. Call us at 970-631-8286 today!