We all know that lifestyle difference can now help prevent cancers and looking after our breast health through lifestyle choices can really make a difference. Our breasts change in different ways as we get older so it is key that we get to know how our breasts look and feel so we can decide what is normal and what isn’t.
Key health experts share their tips on keeping breasts healthy.
Dr Nyjon Eccles The Natural Doctor, BSc MBBS MRCP PhD –Is an Anti-Ageing Expert, Hormone and Breast Health Specialist.
1. Prevention of cancer is better than the cure and therefore I recommend every woman from 20 onwards has regular Breast Thermal Imaging Screening also known as Thermography. It is non-invasive and is not affected by breast tissue density. It is FDA approved as an adjunctive scanning tool in breast screening.
2. Reduce your risk factors such as smoking, excess alcohol, obesity, exposure to radiation, low plant food intake, low vitamin D levels and low Omega 3s plus, environmental toxins (especially those that are xenoestrogens which can be foreign estrogens which pass into our environment through pesticides, herbicides, fungicides, plastics, fuels, car exhausts, dry cleaning chemicals, industrial waste, meat from animals which have been fattened with estrogenic drugs, and countless other household and personal products which many of us use every day).
3. Most of us don’t eat enough, fruit, plant and vegetable nutrients and research has shown that plant nutrients seem to keep cells regulated and behaving normally so one of the biggest things we can do to reduce cancers in the long term, whether you have a family history or not, is to flood your system with a broad range of plant based nutrients.
Rob Hobson, Healthspan Head of Nutrition says we can make a difference to our risk factors through our diet:
- Body fatness has been shown to increase the risk of breast cancer in post-menopausal women. In the UK, nine percent of female breast cancers are linked to excess body weight.
- Opting for foods with a low glycaemic load such as wholegrains and lean proteins can help to maintain a healthy body weight.
- Include a few servings of oily fish (salmon, trout, tuna, mackerel) in your diet each week. Omega 3 fatty acids help to reduce inflammation in the body which can benefit many aspects of your health.
- Opt for cruciferous vegetables including broccoli, kale and cabbage which contain compounds called isothiocyantes that may help to reduce the risk of cancer.
Keep exercising says Body By Christina
Exercise and keeping active is key to breast health says Christina Howells the UK’s leading celebrity fitness trainer who specialises in training women. Christina says: “Many studies have found a link between regular exercise and a lower risk of being diagnosed with breast cancer or breast cancer coming back (recurrence). Changes in estrogen metabolism are believed to explain the anti cancer effect. Further more, increased obesity is believed to account for around 25% of breast cancers. The key is to exercise regularly – about 4 to 5 hours per week at a moderate intensity level which can involve anything from walking to workouts.” Making sure you wear the right bra to support you when exercising and I recommend lululemon sports bras who suggest when buying a sports bra to:
- Always choose the right level of support for your bust size and activity and if unsure email or ask for advice.
- It should never be so tight that it’s uncomfortable and limiting during your workout, but it need to be snug fitting to feel like your breasts are being supported.
- Make sure the material is technical — meaning designed to handle serious stretch and sweat, and can stand the test of time. On the inside, look for details such as mesh — which help channel sweat away from the body, helping to keep you dry.
- Breast Cancer Care also have a handy guide on their website on how to choose a well-fitting bra for every day use: http://www2.breastcancercare.org.uk/
Don’t forget to check your breasts regularly
Breast Cancer Care – the breast cancer support charity
Whatever the size or shape of your breasts it’s important to look after your breasts by being breast aware.
‘Taking Care of Your Breast’ is a downloadable mini guide with illustrations.