Once again, it was time for my annual breast check. This always brings with it a sense of anxiety and unease. My younger sister is a breast cancer survivor, which increases my risk, and that of my other 3 sisters. I went to the post office yesterday to retrieve my mail, and in the mailbox were my mammogram results. My heart started to beat a little faster and I felt the heat increase in my face as I opened the envelope. My eyes immediately focused on the word “NORMAL”; a sense of relief and gratitude flooded my body.
Surely we can alleviate some of our fear if optimal breast cancer prevention was understood and used by as many women as possible. How can we decrease our risk of a breast cancer diagnosis and recurrence?
By using these tips, it will help to ensure better well-being, and in turn, a longer life, and give you the edge over breast cancer and other common health issues.
1. Eat Healthy Food
Food has an extremely powerful effect in your body; food impacts your internal environment, which in turn influences your genes. Healthy foods improve genes in the body very quickly. What are the most effective cancer fighting foods for anyone aspiring to maintain or develop optimal health and healing against cancer?
The following organic foods can be our best friends:
• Cruciferous Vegetables: Broccoli, Kale, Chard, Bok Choy, Arugula, Collard Greens, Cabbage, Cauliflower, Brussels Sprouts, Turnip, Radishes, Watercress, Kohirabi and others • Carotenoids: Fruits and Vegetables in yellow, orange, red, or green • Leafy greens • Herbs and Spices: Ginger, Rosemary, Basil, Mint, Thyme, Oregano, and especially Turmeric • Green Tea • Berries: All types and especially Blueberries • Garlic, Onions, Leeks, Shallots and Chives • Citrus Peel: Orange, Tangerine and Lemon Peels • Sprouts: Especially Broccoli Sprouts • Super-Green Goods • Mushrooms • Legumes • Seaweed: Dulse, Nori, Kombu, Wakame and Arame • Whole Grains: Brown Rice, Quinoa, Buckwheat, Whole-Grain Bread, Wild Rice, Rye • Fish: Must be Wild Fish without mercury and any other toxins • Oils, Nuts, and seeds: Coconut, Olive, Hemp, Walnut, and flaxseed oils that are not rancid
2. Maintain Healthy Blood Sugar Levels
Don’t eat a lot of sugar and refined flour products. Sugar and processed foods support diabetes and other health ailments, such as impaired immune functions, cardiovascular disease and moods. Increase the amount of green leafy vegetables you eat, get regular exercise and practice stress management. This could mean yoga, meditation, or simple breathing or stretching exercises.
3. Avoid Chronic Inflammation
If you have been or are a client of mine, you are aware of the time we spend on this topic! Know this truth…Chronic inflammation is clearly associated with cancer. According to the National Cancer Institute: “Inflammation functions at all three stages of tumor development: initiation, progression and metastasis. Inflammation contributes to initiation by inducing the release of the variety of cytokines and chemokines that alert the vasculature to release inflammatory cells and factors in the tissue milieu, thereby causing oxidative damage, DNA mutations, and other changes in the microenvironment, making it more conducive to cell transformation, increased survival and proliferation. Chronic inflammation appears to contribute to tumor progression by establishing a milieu conducive to development of different cancers.”
So how can your inflammation be balanced? The solutions come from cancer-fighting foods! Below are a few of the best:
Almonds, anise, basil, black pepper, caraway, cardamom, cashews, chili pepper, cinnamon, clove, coriander, cumin, cur cumin, fennel, fenugreek, figs, flaxseed, garlic, ginger, gooseberry, holey basil, lemongrass, licorice, mango, mint, mustard seed, nutmeg, onion, oregano, parsley, pecans, pomegranate, pruned, rosemary, saffron, sesame seeds, tamarind, turmeric, walnuts.
You can test your inflammation levels with blood tests of high sensitivity c-reactive protein (hs-CRP) and fibrinogen. Research suggests that hs-CRP should be below 1, and fibrinogen between 190-310.
4. Take Vitamin D
Associated with fatigued muscles, challenged immune function, chronic inflammatory conditions, poor calcium absorption, and inadequate blood levels of minerals, vitamin D deficiencies are linked to health challenges such as high blood pressure, diabetes, autoimmune diseases, osteoporosis, cardiovascular disease, infectious diseases, and certain types of cancer, including breast cancer. Unfortunately, most people have insufficient levels of vitamin D. Although common, you can easily correct it. You’ll feel better, and it will help prevent breast cancer as well as other ailments. To start, include vitamin D in your next blood test. Depending on your score, your doctor will prescribe 1,000 to 10,000 iu of Vitamin D3. Have your levels checked at least twice annually in the summer and winter.
5. Make Smart Lifestyle Choices
Other commitments to wellness greatly help you to decrease your risk of breast cancer. Make sure you exercise, engage in movement, maintain low stress levels, as well as seek joy, love, and community. Assess your personal life style choices. On a scale of 1 to 10, what are you giving yourself now? How about last week? Month? Year? What can you do to help yourself cultivate meaningful improvements?
Each and every day, your actions can help give you the edge over cancer. Develop a plan and give yourself gifts for purity of your precious body. Ask for assistance if you need it, and create a team for guidance and support. Improved wellness comes from your quality and disciplined actions!