Breast cancer affects millions of women around the world, but the good news is that there are steps you can take to reduce your risk.
There are many different factors that can contribute to breast cancer development. Some we think we can't control or change, like our genes and hormones, BUT there are natural diet and lifestyle changes that we can make, which is entirely in our control, that affects how our genes and hormones behave, and THAT is how you can reduce your risk of breast cancer.
While no approach can guarantee prevention, embracing a healthy holistic lifestyle can strengthen your body and mind, and lower your potential risk. It's all about building small, healthy, intentional habits that continuously nurture your health and well-being.
10 WAYS TO REDUCE YOUR RISK OF BREAST CANCER
1. Prioritise a Whole Foods, Plant-Based Diet
Eating a diet rich in fruits, vegetables, whole grains, nuts, and seeds is one of the most powerful things you can do to support your body. These foods are packed with antioxidants, fibre, and phytonutrients that help reduce inflammation and support cellular health. Cruciferous vegetables like broccoli, cauliflower, and kale are particularly powerful in protecting against cancer.
2. Maintain a Healthy Weight
Carrying excess weight, especially after menopause, increases your risk of breast cancer. This is because body fat can produce estrogen, which plays a role in the development of some cancers. Focus on maintaining a healthy, balanced weight through mindful eating and regular physical activity.
3. Move Your Body Regularly
Exercise is key to maintaining healthy hormone levels and reducing inflammation. Just 30 minutes of moderate exercise each day, whether it’s walking, yoga, or strength training, can significantly lower your risk. Moving your body not only supports physical health but also boosts mental well-being.
4. Reduce Alcohol Consumption
Limiting alcohol intake is another important step. Studies have shown that even moderate drinking can increase breast cancer risk because alcohol raises estrogen levels. Consider cutting back or eliminating alcohol from your routine as part of your holistic health plan.
5. Manage Stress with Mindfulness
Chronic stress can have a negative impact on your immune system, which is vital in fighting off disease. Incorporating stress-management practices such as meditation, deep breathing, or journaling can help keep your stress levels in check and your body in balance.
6. Prioritize Sleep
Quality sleep is essential for overall health. When you sleep, your body repairs and regenerates itself. Aim for 7-9 hours of restful sleep each night to support your immune system and hormone balance.
7. Reduce Toxin Exposure
Our daily environment can expose us to harmful chemicals and endocrine disruptors that may increase cancer risk. Switching to natural cleaning products, choosing organic produce, and using non-toxic personal care products can reduce your exposure to these harmful substances.
8. Focus on Gut Health
A healthy gut is the foundation of a strong immune system. Eating probiotic-rich foods like fermented vegetables, yogurt, and kefir, alongside fiber-rich plant foods, helps maintain a healthy gut microbiome, which supports overall health and may play a role in reducing cancer risk.
9. Embrace Natural Hormone Balancing
Hormonal imbalances can increase the risk of breast cancer. Support natural hormone regulation by reducing stress, eating healthy fats (like avocado, chia and flaxseeds), and avoiding hormone-disrupting chemicals.
10. Practice Self-Care and Self-Compassion
Taking care of your emotional well-being is just as important as physical health. Embrace practices that bring you joy and calm, whether it’s spending time outdoors, connecting with loved ones, or engaging in creative outlets. Your mental and emotional health play a crucial role in your overall wellness.
A Holistic Approach to Wellness
By embracing these healthier habits and practices, you’re not just reducing your risk of cancer, you’re also empowering yourself to take control of your health. Small changes can make a big difference over time!
Are You Ready to Take Control of Your Health?
If you’re ready to start healthier habits and to take control of your health, I’m here to help. Whether you’re looking for personalised guidance on nutrition, gut health, hormone balancing or healing dis-ease, let’s work together to create a plan that supports your life and your healing.
Get in touch today and take the first step toward a healthier, more empowered you! If you have questions or need more information, please get in touch HERE.
Love x Mila*
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