Breast Cancer Awareness Month

Breast cancer awareness month

 

I wanted to take this opportunity in October in New Zealand, as it is Breast Cancer Awareness Month to discuss some daily, weekly and monthly habits that have all shown in the literature to reduce breast cancer risk, recurrence and generally support healthy breast tissue.

Some things may be new to you or things you already are aware of but just have not implemented yet – I am so passionate about preventative health and bringing awareness to this topic which is so close to my heart.

Lymphatic care

Our breasts are full of lymphatic vessels, (which are similar to blood vessels – however their job is to support the immune system and clear out debris and toxins from our system) yet many of us don’t know how to care for this vital part of our body and breasts. When lymph flow is sluggish, we can feel it day to day, puffy, heavy and lumpy.  Looking after circulation and lymphatic flow is a gentle, practical way to support your breasts daily or a few times per week. The 3 bets ways to help lymphatic flow is hydration, exercise and gentle dry brushing or massage.

 I love gentle dry brushing as it is something you can learn and initiate at home regularly, with the recommended Cecily Braden Brush. You can look up some tutorials on her website; rebounding is another great way to encourage lymphatic flow.  Wearing underwire free bras is also beneficial to the lymphatic flow of your breasts, see below which brand I wear, love and recommend. https://cecilybraden.com/

Videris Bras

Your bra sits against your skin all day, so what it’s made of matters. Videris makes underwire-free soft-cup bras from TENCEL™, certified to OEKO-TEX® Standard 100, which means every fabric and trim is tested against more than 1,000 substances of concern. That makes them a low-tox choice, and they’re breathable and comfortable too. I personally wear the ‘Angela’ style bra and the colour I would normally have never picked (RED) looks incredible especially with the matching underwear. You can still feel and look good and be a healthier option. When wire bras are worn often what is noted is a build up of lymph fluids/debris a type of stagnation – so by wearing wire free this can be prevented. https://www.viderislingerie.com/

Know your breasts, monthly self-checks

A self-check takes only a few minutes. Choose a consistent time in the month, a few days after your period ends if you are still menstruating and if not maybe the first of the month. Look in the mirror for changes in shape, skin texture, dimpling or nipple changes. Then use the pads of your fingers in small circles to feel the whole breast, up to the collarbone and into the armpit.

You’re learning what is normal for you, so a change stands out. Self-checks sit alongside screening, not in place of it.

Move your body

Regular exercise is one of the best supported protective habits, and it also moves lymph. Aim for at least 2 strength/weight-based sessions, and 2 higher intensity/cardio movement type classes. Movement helps regulate hormones like oestrogen and insulin, supports a healthy weight and reduces inflammation.

Eat well (most of the time)

Eat a colourful, mostly whole-food diet with cruciferous vegetables, plenty of fibre, omega-3 fats from oily fish, walnuts and flaxseed and less ultra-processed food. Alcohol is a clear risk factor, so the less the better. I like to live by a 80/20 rule so 80% of the time I am eating/living clean and up to 20% can live life and enjoy things that may be considered ‘not healthy’ in moderation.

Why a low-tox environment matters

Breasts are made up largely of fat cells, and fat is where fat-soluble chemicals and toxins tend to accumulate. Some persistent pollutants and hormone disrupting compounds have been found in breast tissue. That’s one more reason to lower your everyday exposure where you can. Simple swaps are low cost and sensible:

• Choose glass or stainless steel over heated plastic
• Pick simpler, cleaner fragrance-free personal care products
• Replace worn or scratched non-stick cookware to safer stainless-steel versions
• Wash fruit and vegetables well, and choose organic where practical

Supportive nutrients

Iodine and selenium support thyroid and breast tissue function. Food sources include seaweed, fish, eggs for iodine, and Brazil nuts (one or two a day) and seafood for selenium. Both can cause harm in excess, so check blood levels with your doctor or a qualified practitioner before supplementing.

Start small

Pick one habit this month: set a self-check reminder, start an exercise regime, when a product you are using in the house/bathroom/laundry runs out swap it for a healthier/cleaner option, swap one plastic container for glass. Small, steady changes add up over time.

 

Warmly

 

Tamara