Top tips for breast health. An integrative natural medicine action plan to start today .
Since 2020, breast cancer has been the most common tumor in women worldwide. Its prognosis depends largely on early diagnosis. Today, there are highly advanced techniques for this, and if breast cancer is diagnosed in its early stages, it has a 95% survival rate. It is estimated that one in eight women will develop breast cancer by age 80.
While we don't have all the pieces of the puzzle, we do know that our lifestyle, genetic mutations that occur as a result of the aging process, immune function, and nutrition determine whether these cancer cells grow or are eliminated by your personal army of immune cells. Even more important is the role of the gut flora (microbiota) and its DNA (microbiome), and the subset of the microbiome that controls estrogen levels, called the estrobolome.
Your PERSONAL PREVENTION ACTION can truly help you avoid this pain that affects so many women worldwide. We want to help you prevent this oncological disease and understand your body. Read carefully the 10 steps that can be decisive for your breast health, and your overall health.
The genetics of breast cancer
Today we know that only 5% to 10% of breast cancers are hereditary.
With the advancement of genetic testing, it has been discovered that people with mutations in the oncosuppressor genes BRCA1 or BRCA2 are associated with a hereditary risk of breast cancer, since these dominant autonomic genes are tumor suppressors and carry out DNA repair.
However, less than 10% of women diagnosed with breast cancer have a BRCA mutation, and with early detection, the vast majority can be successfully treated. The remaining 95% of cancers are sporadic.
Genetics is not the determining factor: There are important steps you need to learn to start taking action today.
There's no one method to 100% prevent breast cancer, but there are measures and behaviors we can adopt to avoid it and reduce our risk. Prevention is real and may be the most important way to control our health.
Don't wait for a cancer diagnosis, or if you've already had breast cancer or are afraid of getting it, ask yourself the following question:
What can I do to reverse my risk of breast cancer?
– There must be nutritional, hormonal, and environmental risks that I can modify.
Yes, there are.
This 9-Step Breast Cancer Prevention Action Plan promotes overall health while reducing the risk of other emerging diseases, such as diabetes, heart disease, and colon cancer. These practices are your daily health affirmation, so breast cancer prevention is just a natural part of a healthy lifestyle!
Prevent breast cancer...naturally.
The Plan – step by step
1. Eliminate Estrogens
Estrogen dominance is the leading cause of female hormonal cancers. It's also a leading cause of PCOS, endometriosis, PMS, cramps, heavy periods, depression, and more. Nowadays, conscious effort is required to prevent the body from accumulating toxic levels of estrogen.
A diet rich in plant fiber improves our detoxification system and can help eliminate estrogen and other chemicals that disrupt breast physiology.
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Fiber acts like an internal Swiffer, quickly flushing excess hormones from the large intestine, preventing them from being reabsorbed.
– Try to include 35 grams of fiber in your meals per day.
Vegetables from the Brassica family , including broccoli, Brussels sprouts, cauliflower, cabbage, watercress, arugula, turnip greens, and mustard greens, can (and should) be consumed daily, 1–2 cups a day, for their specific ability to help detoxify and eliminate estrogen. These vegetables are also rich in fiber.
Flaxseeds are a great source of omega-3 fatty acids (which reduce insulin resistance that can suppress liver function) and lignans (which bind to estrogen receptors and prevent the absorption of excess estrogen), as well as fiber. Include 2 tablespoons of freshly ground flaxseeds daily.
2. Less stress, sleep better
Take care of your adrenals. Those little endocrine glands that sit on top of your kidneys like hats and perform the "fight/flight/collapse" routine? Yes, those ones! Calm them down.
Stress and lack of sleep promote increased cortisol—a risk factor in itself for breast cancer—and with that comes… weight gain, blood sugar dysregulation, and increased estrogen production.
Poor sleep weakens your immune system and prevents efficient detoxification (have you ever noticed that you get sick more often when you're more exhausted or after a stressful period or event?). Go to bed by 10:30 p.m. and get 7.5 to 8 hours of sleep per night.
– Adaptogens like Reishi and Ashwagandha can be good allies for you in this step.
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3. Feed your natural detox systems
What do you think of when you hear the word detox? Diets, green juice fasts, and body cleanses? Probably. But that's not really what detox means.
When we talk about " detoxification ," we refer to the body's natural mechanisms for breaking down and eliminating a wide range of chemicals present in our food, hormones, metabolic processes, and also environmental exposures (toxins, medications, etc.). When our body functions like a perfect machine, it ensures that we break down, package, and eliminate chemicals and chemical byproducts that can cause us harm if they remain in circulation in our body, such as estrogen.
Most of our detoxification happens in the liver, although there are several places where these processes can occur.
High-quality amino acids and proteins, B vitamins , and antioxidants like vitamins C and E help break down these chemicals, while fiber from vegetables and flaxseeds help bind them and excrete them properly through our intestines.
There are a number of plants and supplements that we can use to help us and enhance our natural detoxification process.
We include Magnesium , B Complex with active folate , Curcumin (found in turmeric), Dandelion Root, Garlic, Artichoke Leaf (Cynara), Milk Thistle .
Among the natural formulas most aimed at the excretion of estrogens, we highlight:
NAC – Helps protect the liver from toxin damage. It even helps regulate female hormones.
Indole-3-carbinol and DIM – Strong anti-carcinogenic action, particularly against breast, uterine, and prostate cancer. Significantly increases phase 2 detoxification. Helps metabolize estrogen into its beneficial metabolites instead of harmful ones.
Calcium-D-Glucarate – Binds to estrogen and eliminates it from the body, preventing it from being recycled and reabsorbed in the intestine.
4. Breast Health Supplements
We do our best to eat well, but specific vitamins and minerals, ingested in amounts beyond what we get through food, may have an additional protective role against breast cancer, primarily by supporting our body's natural ability to detoxify and prevent damage to our genes. Supplements that may support breast cancer prevention include:
- Selenium
- Vitamin D
- Vitamin C
- Vitamin A (retinol and carotenes)
- Active folate
- Iodine
5. Keep your intestines clean
Also make sure your bowels are working daily – because this is the body's equivalent of taking out the trash.
Without effective elimination, the harmful byproducts of estrogen metabolism recirculate and are reabsorbed. Furthermore, a healthy gut microbiota is essential for proper detoxification and estrogen excretion from the intestines. Therefore, add a probiotic to your daily routine.
6. Use non - toxic cosmetics
Swap out chemical-laden personal care products, which have a particular effect on our breast tissue. Even low exposures to bisphenol A (BPA), for example, a chemical common in plastics, including water bottles and food containers, can increase our risk of breast cancer because it binds to estrogen receptors and acts as a receptor, increasing blood circulation.
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Without a shadow of a doubt, we must reduce our risks to toxic exposure as much as possible, from food sources to our cosmetics and household cleaning products.
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7. Forget alcohol
While a few glasses of red wine a week may have heart-protective effects, more than seven glasses of alcohol per week are known to increase the risk of breast cancer in women. Therefore, women should avoid alcohol except on rare occasions. Studies are clear: the more you drink, the higher your risk of breast cancer; with two drinks per day, the risk increases by up to 70% .
8. Get rid of plastic
Replace all your plastic containers used in the kitchen for storing food and water bottles with glass or stainless steel containers.
9. Move every day
Exercise helps keep your insulin and blood sugar levels in check (high blood glucose feeds cancer cells), which in turn leads to insulin spikes, and insulin leads to the storage of body fat, and body fat is one of the sites of estrogen production in the body.
Through movement you maintain a healthy weight, eliminate stress hormones and improve your sleep.
Therefore, it improves almost everything you need and should put into practice in this 9-Step Breast Cancer Prevention Plan!
And… one last step: Walk beyond fear!
I hope this helps. I know breast cancer is incredibly scary just thinking about it. I'm a woman too. Many of you may have already had this disease. All of the recommendations mentioned above can be part of a lifestyle to prevent recurrence as well. While we can't completely control what happens to us, we can take substantial control of our health through daily diet and lifestyle choices. This is a powerful concept, and I hope you'll take it to heart. Act now!
