We live in a culture that fetishizes and commercializes breasts in some contexts and fears them in others. There are breast cancer “awareness” projects, but where are the true prevention projects? This post highlights action steps for improving breast health and reducing breast cancer risk.
Real food, positive emotions, healthy relationships and an active, healthy lifestyle reduce the incidence of breast cancer along with other illnesses. Fear, worry and shame about breasts are unhealthy for our breasts, for our bodies and for our entire culture.
I’ve covered some of the emotional, nutritional and cultural issues related to breastfeeding and milk production in prior posts on the topic, so make sure that you refer to those if you’re looking for information specific to this time of life.
Genetics and epigenetics
We’ve all heard stories about women who remove their healthy breasts after testing for anomalies in the breast cancer genes BRCA1 and BRCA2. There is a time and a place for the intelligent use of genetic testing. But I have a few bones to pick with mutilation as a preventative strategy.
Some time ago, my best friend asked me if she should do the testing. I answered: “I don’t know. Are you worried or afraid because you don’t know what the test would say? How worried or afraid would you be if you knew you had a genetic risk factor?”
What counts more than genetics, I explained to my friend, is epigenetics. The Greek prefix “epi-” literally means next to, on, over or above. So epigenetics refers to the context around our genetics. Certain traits are genetically set in stone, such as eye color, earlobe attachment and red/green colorblindness. Other factors, including breast cancer, type II diabetes and autoimmune conditions, depend very much on epigenetics. In this context, I define epigenetics as the interaction between DNA, environment and lifestyle.
Social, cultural and emotional factors
Let’s address the ambivalence the Western world has about breasts. On the one hand, the mass media glamorize, commercialize and sexualize them. On the other hand, women who breastfeed in certain public or social settings are objects of public shaming. This article offers perspectives and experiences on the subject. The bottom line is that our culture has no business shaming the feeding of hungry babies.
A lot of women feel shame or ambivalence about their breasts. By cultural standards, they may be too small, too big, too saggy, asymmetrical, or absent, as in the case of surgical removal.
What about breast tenderness?
One of my first clients was an effervescent forty-year-old mother of three who came to me for help with rheumatoid arthritis and Hashimoto’s thyroiditis, both autoimmune conditions. She was very surprised when I asked her about breast pain or tenderness. She replied: “Sure, I have breast pain during the second half of my cycle. But that’s normal. I’ve had that since I was a teenager.” Working with her functionally, I realized that she had hormonal imbalances related to liver stress. I put together a nutritional plan to modulate the immune system and recommended a supplement to support her liver.
When she came back the following month, she was glowing. She told me that her lab work had improved so much that her doctor was weaning her off her medications. Then she added, smiling: “Thanks to you, I was totally unprepared for my period when it came last week! I have been relying on my breast pain and my cramps for years to know when my period is coming. Now I’m going to have to start tracking my cycles!”
In her case, a series of factors, including liver stress, were causing hormonal imbalances. These triggered not only an auto-immune response but also breast tenderness and menstrual cramps. In my nutritional therapy training, I learned that by listening to symptoms and removing the stressors causing them, we can help transform illness into wellness.
Breast tenderness is a sign of imbalance in the body. Ignoring it can worsen hormonal health and contribute to imbalances that can lead to breast cancer.
Tips for optimal breast health
You can optimize breast health by following these nutrition and lifestyle tips. Of course, these tips are in no way a replacement for your regular breast self-exams and proper health care!
Eat real food
This means, whenever practically possible, organically grown whole foods in their natural form, without additives, preservatives, food colorings, antibiotics, pesticides, herbicides, etc. Your diet should be varied, including plenty of vegetables in a wide range of colors and flavors, quality animal foods (meat, eggs and dairy from pasture-raised animals, game animals such as wild boar, venison, pheasant, etc., and wild-caught fish). Drink clean water in the form of spring water or high-quality filtered water, and avoid food and drinks stored in plastic.
Address nutritional deficiencies and imbalances
One of the best strategies to promote health and prevent illness is ensuring nutritional balance. We have all heard that vitamin D is very protective from cancer and other health problems, but it also needs to be balanced with other nutrients. A deficiency in iodine and its cofactors can cause problems in breast, thyroid, uterine and ovarian tissue. Dietary iodine intake varies individually as well as geographically. Along the same lines, certain essential minerals, such as selenium, help iodine in the body work better. Iodine metabolism is extremely complex, so taking iodine on its own may not be helpful for everyone and may actually cause or aggravate imbalances in some people. Make sure you get professional guidance if you are considering supplementation. Moderate consumption of wild-crafted seaweed is likely safe for most people because it is in whole-food form. Remember, moderation in all things.
Avoid toxic exposures when possible
Environmental toxicants are numerous, and some are unavoidable. Here’s a shortlist to get you started. Avoid harsh detoxifications and cleanses, and learn why you should support your body’s natural detoxification processes through healthy nutrition and lifestyle practices instead.
- Mercury in dental fillings and other medical products, such as compact fluorescent lightbulbs
- Herbicides such as glyphosate
- Unnecessary medications. A lot of medications become unnecessary when the diet and lifestyle are optimal)
- Some materials common in food preparation and storage. Watch out for aluminum, non-stick and plastic materials
- Substances that deplete iodine stores in the body, including fluoride, bromide/bromine and chlorine
- These toxicants accumulate in the body, including the breast tissue, and set us up for hormonal imbalances and illnesses of all sorts
Love, and be loved
Love yourself, love others, and let others love you. Relationships should be positive, and you should feel safe feeling your feelings and expressing your emotions while creating a safe and accepting environment for those around you.
Detoxify your emotions
If you are aware of fear, worry, guilt or shame around your body or around who you are and what you do, address those emotions before they literally make you sick. Don’t be ashamed to find support for difficult feelings or past trauma!
Exercise regularly and pleasantly, preferably in nature
Sunshine and the outdoors are very good for us, and walking, jogging, swimming, biking or hiking in places of striking natural beauty are great activities that release stress and make our bodies stronger. When you exercise vigorously enough to sweat, raise your heart rate and breathe more rapidly your body’s biochemistry changes. Your detoxification pathways open up, your neurotransmitter balance improves, and your body produces more anti-inflammatory substances. Don’t push yourself too hard or too fast. That’s hard on the body and can create stress or injury.
Give yourself downtime
Play, relax and make sure you get enough restful sleep each night. This is so important!
Work with your healthcare team
Even if you’re doing all the right things with nutrition and lifestyle, working with your healthcare team to schedule preventative screenings is important.
Get Individualized Guidance
If you are concerned about your breast health and would like to learn how we might work together to support you from a nutrition and lifestyle perspective. I offer a number of tools to support women looking to improve their health and reduce their risk of breast cancer and other illnesses.
Join my Mentoring group for Nutrition Practitioners!
If you’re a holistic health practitioner looking for support on your complex client cases, I’d love to mentor you in my supportive clinical case study group, where my commitment is to help you build competence and competence so you can help your clients while you make a good living.