TaTas, Chi Chis, Melons, Gams, the Rack. They go by many varied and, ehem, colorful (weird, disgusting, vulgar?) names but, regardless of the terms of “endearment” that we use, we’d like to keep them around and healthy for as long as possible. You are never too young to start monitoring for breast cancer and taking preventative measures. The most aggressive and deadly forms of breast cancer strike women in their twenties so don’t assume that breast cancer is an “old women’s” problem. Anyone, women and men, old and young, can get breast cancer so brush up on how to prevent it and make sure you are getting yourself checked regularly.
The best offense is always a good defense. That means that the first place to start is with prevention. While many risk factors such as gender, race and on-set of menstruation are out of your control, there is significant research to show that paying attention to the following lifestyle habits will give you a head start at beating breast and any other types of cancer.
Diet
Okay, we talked about the evil sugar monster in a previous article. It is a HUGE factor in the increased risk for all types of cancer. In fact, the Cancer Institutes of America and other world-renowned oncologists lend so much credence to the cancer-sugar connection that they severely restrict sugar in their patients’ diets. Sugar is not good for you, in general, so just avoid it or cut it down to less than 40 grams per day. Increasing your vegetable intake and sourcing your meats and dairy products to ensure that they are hormone, antibiotic and pesticide-free is also highly recommended.
Exercise
There is a growing body of research that shows marked improvement in cancer suppression and prevention by those who exercise on a regular basis. The American Cancer Society recommends 45-60 minutes of physical exercise 5 or more days a week. And, yes, that includes cancer patients who are undergoing treatment. It can be extremely difficult to get out there, especially when you’re undergoing treatment, but evidence has shown that even moderate exercise can boost the immune system in cancer patients. So, move it, move it, ladies!
Choosing to Breastfeed
Cancer.org cites several studies that have shown that breast-feeding slightly lowers breast cancer risk, especially if the breast-feeding lasts 1½ to 2 years. The research up to this point is unclear as to why this is but studies also indicate that children who are breastfed have a significantly decreased chance of getting cancer, as well.
Optimizing Vitamin D & K2 Levels
Are your vitamin D levels in the optimal range? If you are like a majority of Americans, they are not. This puts you at a significant disadvantage when it comes to breast cancer. Talk to your doctor about the best way to get your vitamin D levels up to par so you can keep your health in top condition. In addition, vitamin K2 has shown significant promise in recent studies at reducing the risk of all forms of cancer. The primary dietary source of vitamin K2 is found in naturally fermented foods such as natto, kimchi, and lacto-fermented pickles. Another significant source is raw dairy products, eggs and meats which, unfortunately, are often not recommended by most health practitioners for our westernized diets. To improve your vitamin K2 levels, you may want to talk to your doctor about adding a supplement.
Alcohol Consumption
Research over the past few years has begun to show a link between regular alcohol consumption and increased risk of breast cancer. Alcohol is primarily metabolized by the liver, the very organ that is responsible for detoxifying your body. If your liver is taxed by cleansing alcohol from your body, it cannot effectively manage the high estrogen levels which can lead to breast cancer.
Oral Contraception
According to Breastcancer.org, using oral contraceptives (birth control pills) appears to slightly increase a woman’s risk for breast cancer, but only for a limited period of time. Women who stopped using oral contraceptives more than 10 years ago do not appear to have any increased breast cancer risk.
Smoking
By now you should know it’s not good for you and that it increases your risk for so many health problems, including breast cancer. Do I really need to go into all of that? Face facts, it’s time to quit. If you’ve tried and can’t seem to stick with it then ask for help! Your family will thank you.
Stress Anxiety
The jury is still out on the direct correlation between stress and cancer but there is strong anecdotal evidence that stress is a significant contributing factor in the onset of cancer. When your body is stressed, it releases cortisol, the stress hormone. While this natural response is helpful in the short term because it kicks us into high gear to respond to a stressor, in the long-term, prolonged exposure to cortisol causes immune system suppression. The job of cortisol is to decrease inflammation by suppressing immune system responses. It’s all perfectly natural but when we allow our bodies to remain in a heightened state of anxiety, the cortisol continues to decrease immune function, allowing disease an open door to take over. It is important to find ways to manage or decrease the stress in our lives as a deterrent to cancer and other potentially life-threatening illnesses.
Exams
And, last but not least, don’t forget about those all important exams – the self-exam (oh, stop being squeamish about it!), an annual exam from your gynecologist where he/she will check for lumps and a mammogram. None of these is a full-proof means of detection as each can miss something but paying attention to your body and consulting with a physician regularly can help you to catch it early when you have the best chance for beating the disease.
As moms, we have to take care of ourselves as well as our families. If we don't take care of us, who will?
