Reducing your risk of Breast Cancer

There are many ways to reduce your risk of breast cancer.  We now know that various risk factors for all types of cancer are avoidable, especially the dietary and lifestyle ones.  Here is a check list for you, especially if you have a family history of cancer.

  • Probiotics are so important to many aspects of health and a good balance of gut bacteria can help to prevent many diseases.  For the most accurate assessment of your gut flora, to detect both good and bad bacteria, parasites, pH balance etc., I recommend a stool analysis.  Ask me about it during your next consultation. 
  • Ease off the underwire and have some bra-free time.  Bras restrict lymphatic drainage to and from our breasts.  Our lymphatic fluid carries toxins away from tissues and brings immune cells to the tissues for repair.
  • Avoid alcohol and don’t smoke.
  • Decrease your sugar and starch intake – avoid sweets and processed carbohydrates, as well as sweet drinks including fruit juices.
  • Studies have shown that women who had one less slice of bread per day (than they were normally consuming) had a 10% reduced risk of breast cancer recurrence.
  • Increase fibre, vegetables and whole grains. Have at least 5-6 servings of vegetables per day.
  • A Mediterranean diet is recommended to help reduce your risk of cancers as well as cardiovascular disease.  This includes lots of fish, vegetables, legumes, fruits, olives and olive oil.  I would also add a handful of nuts especially almonds.
  • Eat organic food – avoid pesticides.
  • Fast 12-16 hours per night (Finish dinner by 6-7pm and have breakfast after 7am).
  • Check your vitamin D status with a blood test through your GP.
  • Check your liver, thyroid function and your inflammatory markers – blood tests can be done through your GP but always bring a copy to me as I look at things a little differently.
  • Drink green tea.
  • Take a turmeric supplement.
  • Avoid plastics (water bottles and food containers especially if heated) and use natural chemical-free skin care and cleaning products.
  • Laughter can reduce your risk of breast cancer.
  • Meditation.
  • Exercise more than 30 minutes 6 days per week.
  • Sleep more than 7 hours per 24 hours.

 

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