In this October month of “breast cancer awareness” it is a good time to remind women about the many lifestyle changes you can make to prevent
breast cancer in the first place.
Reducing or cutting out your sugar consumption
It has been well documented that sugar is an excellent "cancer food" so it is wise to reduce to a maximum of 6 teaspoons of sugar per day from all sources.
Added sugars masquerade under a variety of identities including beet extract, cane juice, corn syrup, high-fructose corn syrup, sucrose (table sugar), dextrose, lactose, cane syrup, glucose and fruit-derived sugar. The obvious culprits such as candy, cake, cookies and soda are easy enough to avoid or limit but there is sugar in almost all packaged food including ketchup and canned fruit.
And very importantly, any sugar you do consume should be brown, unrefined sugar because white, refined sugar is bleached with chlorine bleach (a substance that many people are sensitive to). Chlorine when combined with organic compounds converts to dioxin, a lethal chemical. If you really cannot give up sugar, then Stevia is a safe and natural alternative.
Along with sugar, do your best to avoid artificial sweeteners (the word artificial should alert you to the dangers of artificial sweeteners), white bread/bleached flour, fast foods, junk foods, microwaved foods, processed meat products and processed foods in general.
Optimizing your vitamin D levels
If you can get your levels sufficiently high, you can decrease your risk of cancer by up to 50%. Achieve this by getting optimal sun exposure year round for 20 minutes or so in those 2 hours either side of 12 noon several times a week by exposing as much of your body as possible and staying in the sun until your skin starts to turn pink. Avoid putting on sun block or showering off with soap straight afterwards as this undoes all the good. If you cannot get sufficient sun exposure, you need a good dose of vitamin D3 supplement.
Avoiding stress and watching your emotions
Not always easy to follow this advice but you will know what causes stress in your case and how you can combat it.
Vegetables are the super foods
We should all be eating as much as possible. Go for fresh and organic where possible. Cruciferous vegetables such as cauliflower, cabbage and broccoli are especially high in potent anti-cancer properties.
A diet rich in fiber
This another important tool in preventing breast and other cancers. Again the fresh vegetables and certain fruits such as raspberries and strawberries, bananas and oranges as well as apples and pears (with their skins) are invaluable here along with oatmeal, nuts, whole grains, beans, peas and lentils.
These have been shown to help slow down carcinogenesis, the process of cancer cell formation. Foods high in antioxidants include blueberries, raspberries, blackberries, and other brightly coloured fruits and veggies.
Change to good fats by choosing natural over refined
- Avoid high omega-6 vegetable oils found in your supermarket.
- Incorporate more omega-3 oils in your diet.
- Use avocado or rice bran oil for high temperature cooking with coconut oil, olive oil or walnut oil for low temperature cooking.
- Use olive oil for salad dressings.
- Use raw nuts for healthy snacking and their oil content.
- Use organic or butter from grass fed cows in moderation.
Good quality sleep
This means approximately 8 hours per night every night in a darkened room with little disruption if possible. If you suffer from insomnia, H-Insomnia
from Healing Natural Oils will help to get you back into a good sleeping pattern.
Reducing your exposure to environmental toxins
This covers so many possible sources of toxins from paint, furniture, fittings, floor coverings, household cleaners, insecticides and pesticides both inside and out, non-stick cookware, BPA in plastics, your water supply, the cosmetics and toiletries you use on your hair and your skin and much more. Even microwave ovens, cell phones and other wi-fi electronic equipment plus the new smart meters need to be considered.
Boil, poach or steam your foods
When cooking, these methods are safer than frying or charboiling them. Also try to eat as much food raw as you possibly can as cooking food with heat can destroy many of the natural enzymes and nutrients which fight cancer.
Exercise and being physically active
Both are an important protection against breast and other cancers. If you can aim for regular physical activity of some sixty minutes several times a week, this will help you in so many ways – weight loss, feeling good and lifting depression. Find a form of exercise that you will enjoy and be happy to continue indefinitely.
If you are overweight or suffering from obesity and you make the lifestyle changes listed above, many of these will help you to lose weight. Be aware that weight gain is a promoter of breast cancer, and obesity increases the risk for developing cancer. Try to ensure that you maintain your weight within an acceptable range.
Along with all the other benefits to mother and child, breastfeeding decreases the risk of breast cancer development. Research has shown that women who breastfeed are less likely to develop breast cancer, a benefit which increases the longer you breastfeed.
Always a good habit to get into but be wary of mammograms as a growing body of clinical evidence indicates that the "low energy" x-rays used in breast screenings are up to 500% more carcinogenic (yes 500%) than previously assumed. For more information
. Think about changing to thermography which is a method that can detect a tumor ten years before it shows up on a mammogram. Thermography is non-invasive; it does not crush your breasts (potentially pressuring cancer cells into the blood stream); and nor does it send repeated doses of radiation into your body.
Giving up smoking and reducing your alcohol intake
This is the final and of course a very important change to make.
Breast cancer occurs as a result of mutations in two genes: BRCA1 and BRCA 2. Since breast cancer can be genetic, it is wise to be aware of your own family history of breast cancer.