Breast health should go way beyond October so I wanted to talk about breast support and preventative measures one can take to keep your breasts healthy and happy.
Vitamin D
I know we talk about Vitamin D a lot, but that is because it is so important to many systems of the body. Here at latitude 45, there is a good portion of the year where it is just not possible to make adequate vitamin D with sun exposure available to us!
The University of California researchers estimate 250,000 cases of colon cancer and 350,000 cases of breast cancer could be prevented worldwide each year by increasing intake of vitamin D. (view source)
Sunlight spurs production of vitamin D in the skin, and people who don’t get much sun exposure tend to have lower levels of the vitamin. Supplementation is a must! Talk with your doctor, or contact me about determining your Vitamin D level and appropriate supplementation.
Breast Massage for Lymphatic Drainage
Stretches, light activity, and breast massage therapy are all great ways to help flush your lymph system.
The area between your lower breast and your armpit can get quite sore when there’s stagnant lymph fluid. This may also happen during your menstrual cycle. Massaging your breasts can help flush the lymph fluid from your chest and ease any pain from swollen lymph nodes in that area, boosts blood circulation, detoxifies toxins and excess estrogen, enhances the elasticity of ligaments, increases breast milk and releases stagnant energy.
Generally, there’s no right or wrong way to massage the breast. Just like the rest of the body, apply gentle pressure — circular motions and smooth strokes are both great ways to massage. But there are a few different techniques for breast massage, depending on why you are massaging. If you are nursing be sure to consult with your lactation consultant. If you have breast cancer be sure to talk with your doctor about your specific needs.
Here is one of my favorite breast massages:
Exercise
Exercise is good for you—this you know. But just how much is necessary to ward off breast cancer? A recent follow-up study in Cancer, Epidemiology, Biomarkers & Prevention showed that 150 minutes of moderate-level aerobic exercise a week (five 30-minute workouts) was enough to reduce biomarkers, substances in your body (including the hormones estradiol, estrone, and insulin) that indicate you have a higher risk of developing breast cancer. No need to go beast mode for better results: Researchers found no additional biomarker improvement with 300 minutes of exercise a week at a high aerobic intensity. (healthcentral.com)
Safer Cosmetics and Personal Care Products
Ditch your old daily routine and replace it with safer beauty products. Apps and websites like ThinkDirty, EWG’s Skin Deep, and the Good Guide will rate your personal care products for safety and toxicity and MADE SAFE,® is making it easier to find safer products by labeling them letting the consumer know the product has been determined as safe according to their standards. Special Note: avoid antimicrobial soaps because they often contain hormone-disrupting chemicals.
Clean Cleaners
Use baking soda to neutralize odors and soak up dampness, and vinegar to clean and deodorize. Add a cup of vinegar to your laundry to brighten up whites, remove odors, and lift tougher grime off fabrics. Add a few drops of your favorite citrus juice (think lemons, oranges) or essential oils (try lavender, eucalyptus) to a vinegar-based cleaning spray to fill your home with a fresh scent. Vacuum with a HEPA filter to reduce sending chemicals into the air, and then your lungs.
Cleaning Up Your Kitchen
Most canned food companies continue to use BPA, an estrogenic chemical linked to breast cancer, to line their metal cans. Research shows that BPA migrates from the can lining into our food and then into our bodies. Choose fresh, frozen or dried, but keep that can opener away.
Plastics can leach harmful chemicals like BPA and phthalates into your food and beverages and then into you. Use glass, ceramic and stainless steel food storage containers and water bottles. Never microwave plastic — even “microwave-safe” plastic can leach chemicals into food when heated. (view source)
Ditch Teflon pots and pans as they contain toxic compounds. While they keep food and stains from sticking, they stick around in the body for a very long time, and have been linked to cancer. Make the switch to cast iron or anodized aluminum cookware, and glass bakeware as you can. (view source)
These tips are great first steps in bettering your health and supporting breast health!
If you would like more tips or recipes be sure to follow us on Facebook or Instagram! If you are wanting more support in breast cancer prevention please contact me for a complementary Healthy Hormone Strategy.