While we search for the cure for breast cancer, we must not forget about prevention. The hard truth is that 90-95% of breast cancer is preventable , and only 5-10% has been attributed to genetics. But how do we prevent cancer?
By understanding that breast cancer, like diabetes , metabolic syndrome, and even Alzheimer’s disease, is for most people a lifestyle-driven disease. Here are the most important things you can do to prevent breast cancer:
- Maintain a BMI, or body mass index, of <25. Obesity is associated with higher rates of breast cancer. Adipose tissue, which is fat tissue, is metabolically and hormonally active and produces estrogens, which increases cancer risk.
- Exercise regularly. Activity lowers inflammatory chemicals in the body that promote cancer, like IGF-1.
- Eat cancer preventing foods like:
- Carotenoids like lycopene, found in red fruits like tomatoes
- Resveratrol, found in grapes and berries
- Quercetin , an anti-oxidant, found in citrus fruits, broccoli, and leafy greens
- Sulforanes, an essential nutrient for breaking down estrogens, found in cruciferous vegetables like broccoli and Brussels sprouts.
- Support detoxification. Poop every day, sweat at least 4-5x per week, and make sure you are methylating well by taking MTHF, a type of pre-methylated folate, which is an essential nutrient for those who genetically do not methylate well.
- Avoid toxins in your personal care and cleaning products, many of which are hormone-disruptors. Turn to the Environmental Working Group’s app, Skin Deep, to find researched clean products.
- Lower stress. Stress is inflammatory. The health risks of divorce, for instance, are as grave as those of smoking tobacco. Learn to meditate—which is one of our most powerful stress-reduction tools.
- Avoid excess alcohol and quit smoking. These substances are each directly linked to breast cancer risk.
Cancer prevention starts with lifestyle.
Overall, while early detection, and better research on drugs and procedures to cure breast cancer are all important, the number one thing you can do for your breast cancer risk today is to live an anti-cancer lifestyle.
