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Breast Cancer Awareness Month: Health, Nutrition, and Support

Breast Cancer Awareness Month: Health, Nutrition, and Support

Breast Cancer Health & Lifestyle Changes That Can Help

Supporting your body through nutrition is a vital part of breast cancer prevention and recovery. Preventing breast cancer involves a combination of lifestyle choices, medical screenings, and awareness of risk factors. Here are several strategies, beyond dietary considerations, to reduce the risk:

1. Maintain a Healthy Weight

Obesity, especially after menopause, has been linked to an increased risk of breast cancer. Maintaining a healthy weight through a balanced lifestyle can lower risk.

2. Regular Physical Activity

Exercise helps to regulate hormones and immune function, reducing cancer risk. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week.

3. Limit Alcohol Consumption

Alcohol increases the risk of breast cancer, even in small amounts. Limiting intake or avoiding alcohol entirely can help reduce this risk.

4. Avoid Smoking

Smoking has been linked to many types of cancer, including breast cancer, particularly in premenopausal women. Quitting smoking is an important preventative step.

5. Hormone Replacement Therapy (HRT) and Birth Control

Long-term use of hormone replacement therapy or certain types of birth control pills may increase the risk of breast cancer. Discuss alternative options with a healthcare provider if concerned.

6. Breastfeeding

Breastfeeding for extended periods (if possible) has been shown to reduce the risk of breast cancer. It may have a protective effect, especially when practiced for six months or longer.

7. Regular Screening and Self-Exams

  • Mammograms: Regular mammograms, as recommended based on age and risk factors, help detect breast cancer early when it is more treatable.
  • Breast Self-Exams: Being familiar with how your breasts normally look and feel can help you notice any changes and report them early.

8. Limit Exposure to Radiation

Some medical imaging tests, such as CT scans, expose you to high levels of radiation, which may slightly increase breast cancer risk. It’s important to only undergo these tests when absolutely necessary.

9. Chemoprevention for High-Risk Individuals

For those at high risk of breast cancer (due to genetics or family history), medications like selective estrogen receptor modulators (SERMs) or aromatase inhibitors may be recommended to reduce risk. Discuss with your doctor if you qualify.

10. Genetic Testing and Counseling

If you have a strong family history of breast cancer, especially related to BRCA1 or BRCA2 gene mutations, genetic testing can help assess risk. Those who test positive may consider preventive measures like enhanced surveillance or prophylactic surgery.

11. Manage Stress and Mental Health

Although there’s no direct link between stress and breast cancer, chronic stress can impact overall health and well-being. Regular relaxation practices, mindfulness, or seeking support when needed can contribute to a healthier lifestyle. By adopting these lifestyle practices, staying vigilant about screening, and working with healthcare professionals, you can reduce the risk of breast cancer significantly.

In addition to that, the proper eating lifestyle can be hugely beneficial. Here are some top foods that have been shown to support breast health:

  • Berries (especially Blueberries): High in antioxidants, they help neutralize free radicals, which can damage cells and lead to cancer. Berries have been studied for their role in reducing oxidative stress, a key player in cancer development.
  • Cruciferous Vegetables (Broccoli, Kale, Cabbage): These contain compounds like sulforaphane, which have been shown to have anti-cancer properties, particularly for breast cancer. They also help regulate estrogen, an important hormone related to breast cancer risk.
  • Fatty Fish (Salmon, Mackerel): Rich in omega-3 fatty acids, these help reduce inflammation in the body, which can lower the risk of cancer development. Omega-3s are also beneficial for overall heart health, often impacted during breast cancer treatments.
  • Nuts (especially Walnuts): Studies suggest walnuts may slow the growth of breast tumors. Rich in healthy fats, they support the immune system and provide important vitamins for breast health.
  • Turmeric: Known for its powerful anti-inflammatory properties, curcumin (the active ingredient in turmeric) may help slow the spread of breast cancer cells and inhibit tumor growth.

Each of these foods contributes to your body’s defense against cancer, promoting both prevention and healing. Incorporating them into your daily diet can give your body the tools it needs to stay strong.

Recipe of the Month: Caraway Rye Bread

Enjoy a healthy, delicious addition to your meals with this rye bread recipe, known for its potential benefits in lowering the risk of breast cancer. Check it out at the end of this post!

Global Breast Cancer Resources for Patients, Survivors, and Their Loved Ones

For those navigating a breast cancer diagnosis, these global resources offer support, guidance, and community. They band together to give you insight into companies that donate to breast cancer causes, products for survivors, medical stats, and more! Learn more here.

Further Reading

Explore more products to support your breast health:

  • Econugenics BreastDefend: BreastDefend is a natural dietary supplement designed to support breast health. It combines clinically studied ingredients like mushrooms, botanicals, and antioxidants to promote healthy breast tissue and immune function.

  • Econugenics Women's Health Bundle: This bundle offers a comprehensive approach to women's health, combining several targeted supplements to support hormonal balance, immune health, and overall well-being.

  • Pure Essence Breast-D: This supplement is crafted to promote healthy breast tissue. It contains a blend of vitamin D, calcium, and herbal extracts that support cellular health and overall breast wellness, ideal for women concerned about long-term breast health.

  • Haelan 951 Wellness: Haelan 951 is a fermented soy beverage known for its high concentration of isoflavones and other bioactive compounds. It is formulated to boost the immune system, support cellular health, and promote overall wellness.

  • Ortho Molecular Seleno-Iodide: Seleno-Iodide provides a synergistic blend of selenium and iodine, essential for thyroid health and proper metabolic function. This supplement supports thyroid hormone production and helps maintain optimal energy levels and overall well-being.

  • Pure Encapsulations DIM-PRO 100: This supplement designed to support estrogen metabolism and hormonal balance. It contains diindolylmethane (DIM), which promotes healthy estrogen levels and supports breast and prostate health, making it ideal for both men and women.



MONTHLY RECIPE

Caraway Rye Bread

This light colored rye bread is soft, delicious, and perfect for that deli sandwich you've been waiting for! After all, what can possibly be better than a corned beef sandwich on your own homemade rye bread?

Prep: 10 mins Bake: 35-40 mins Total: 3 hrs 25 mins 

Yield: 1 large loaf or 2 smaller loaves

Ingredients:

  • 1 cup lukewarm water
  • 1 cup rye flour
  • 4 teaspoons white sugar
  • 2 1/4 teaspoons instant yeast
  • 1/2 cup sour cream (low-fat is fine, but do not use use nonfat)
  • 1 to 2 tablespoons caraway seeds
  • 1/2 teaspoons salt
  • 2 1/3 cups all-purpose flour
  • 3 tablespoons vital wheat gluten (optional for best rise)

Instructions:

  1. Combine water, sugar, rye flour, and yeast together in a medium sized mixing bowl until it forms a soft batter. Leave to rest for 20 minutes.
  2. Add the remaining ingredients; sour cream, caraway seeds, salt, all-purpose flour, and vital wheat gluten to the batter. Knead the dough together but be sure to leave the dough a bit sticky. It should be mostly smooth at this point.
  3. Place the dough into a large oiled bowl, cover, and let it rise until puffy. This should take anywhere from 60 to 90 minutes.
  4. Next, carefully deflate the dough, briefly knead it, and shape it into two round loaves or one long oval loaf. Place the loaves onto a parchment-lined baking sheet.
  5. Cover the loaves and let them rise again until puffy (approx 90 minutes). Be sure to preheat your oven to 350 degrees fahrenheit near the end of this second rise.
  6. Spray the loaves lightly with water and slash the dough about 1/2 inch deep (see notes).
  7. Allow loaves to bake for 35-40 minutes (45-50 minutes for single large loaf), or until the center temperature reads between 205 and 210 degrees.
  8. Take the bread from the oven and transfer it to a cooling rack. 

Notes:

  • Slashing loaves: Oval loaves are typically slashed with one good long vertical cut; whereas, the rounds seem to look best with 2 or 3 shorter slashes across the top. As you get more comfortable with the process feel free to express your creativity when slasting the tops of your loaves.
  • For a recipe substitute, try using dill pickle juice in place of water! Just be sure to cut back on the salt in the recipe to between 3/4 teaspoon or 1 teaspoon depending on how salty the pickle juice is.
  • If your bread browns too quickly; feel free to tent it with tin-foil. This slows down the browning process.
  • To keep your crust moist, brush your loaves lightly with butter. This will help keep the crust soft.
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