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What can we do to prevent breast cancer?

October 9, 2017

 No one has the answer or we would all be amazingly healthy, but there is some research to help prevent or at least reduce the risk for such.

 

I have always had an interest in nutrition as well as physical activity. My downfall has been the mindfulness and time for oneself so I will start with that, as I believe we women, and moms in general tend to forget about ourselves, or at least put us in the back burner. How can we help ourselves?

  • Sleep, sleep for at least 7 hours a night, turn off that cell phone and keep it away from your bed.

  • Wake up early and give yourself 30-minutes of time 100% for yourself, whether it is praying time, reading the bible, meditate, walk.

  • Make sure to delegate chores to all in the house.

  • During your lunch break go for a walk, workout or any other type of physical activity.

In terms of food, what can we do to help prevent breast cancer? Well we all know that though there may be some sites stating there is this miracle natural cure, and as much as I would love for that to be the case, it is not so.

 

That being said, I DO believe what we ingest will help our body. So above all I am a BIG proponent to a whole food plant based lifestyle. I also realize not all can follow such to the T, so here are a few pointers:

  • Turmeric. Most may have read all the hype about it, and indeed, this root DOES help prevent it, due to its anti-inflammatory properties.

  • Flax seeds

  • Garlic

  • Dark leafy vegetables

  • Broccoli and broccolini

  • Green tea

  • Nuts, mostly Brazil nuts & walnuts

  • Berries

  • Apples and its seeds

  • Pomegranates

  • Soy food (not processed)

  • Colorful vegetables (such as carrots, sweet potatoes, 

  • Vitamin C

Avoid

  • Any type of animal fat

  • Red meat

  • Alcohol

  • Refined and processed foods

  • Most white processed foods (white rice, white flour...)

  • Sugary items

Exercise, exercise, exercise

You have heard over and over, and it is true. Enough data and research shows that there is less tendency for cancer or even recurrence if one exercises at least 120 minutes a week. Of course walking, running or any type of cardio is always best, but anything you can do to live an active lifestyle will benefit you.

 

 

REFERENCES:

https://www.cdc.gov/cancer/breast/basic_info/prevention.htm

http://www.who.int/cancer/detection/breastcancer/en/index3.html

https://thetruthaboutcancer.com/breast-cancer-prevention-tips/

http://www.nhs.uk/Conditions/Cancer-of-the-breast-female/Pages/Prevention.aspx

https://www.prevention.com/health/health-concerns/how-to-prevent-breast-cancer

https://www.cancer.org/cancer/breast-cancer/risk-and-prevention.html

https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-prevent-breast-cancer/

http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/breast-cancer-prevention/art-20044676

https://www.cancer.gov/types/breast/patient/breast-prevention-pdq

http://www.care2.com/greenliving/the-palatability-of-cancer-prevention.html

 

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Holistic Health Coach for Survivors and Thrivers