October is Breast Cancer Awareness Month. Breast Cancer affects many women and families in our society, and we at EnivaHealth offer our support to those fighting it. We believe there are many ways to help the body stay strong and maintain good breast health – here are a few suggestions:
The Importance of a Good Diet to Ensure Breast Health
While it is obvious that no specific food or diet contains the magic answer, according to the American Institute for Cancer Research, “strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers.”
What to choose? Apples, blueberries, broccoli, cherries, cranberries, grapes, tomatoes, dark leafy vegetables, tea, squash, walnuts, flaxseed, legumes, whole grains and garlic provide the most protection.* Many of these contain minerals, vitamins, antioxidants and omegas that are critical.
Here’s a handy guide:
Moderate Activity: An average of 30 to 60 minutes of exercise a day
Fruit and Vegetable Intake:
• Women ages 19-50: 2 cups Fruits + 3 cups Veggies = 4 1/2 cups TOTAL
• Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
Newest guidelines also recommend decreasing sugar intake, decreasing saturated fats and replacing them with healthy fats such as omega essential fatty acids. (Oils from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower oils, as well as nuts, seeds, seafood, olives and avocados).
“We are what we eat” and putting a priority on nutrition is essential to help women maintain balanced health in the face of challenges and stress.
A Healthy Weight is Essential
According to breastcancer.org, a healthy weight reduces the risk of first-time breast cancer and the possibility of it showing up again. Studies have shown that women who gain weight after their first diagnosis are far more prone to recurrence. Stay active, and aim to do some physical exercise, even if it’s just a walk around the neighborhood, each week. And if you are currently being treated, try to slowly achieve this goal. Secondly, a low-fat diet is highly important to reducing the risk of diagnosis. In fact, this is true across many types of cancers. In a Women’s Health Initiative Trial in 2014, researchers found that women who had high-fat diets and changed to a healthier diet (i.e. ate more fruits, vegetables, and whole grains) saw overall improvements in health and wellbeing.
Next, limit your fat intake as much as possible. Start by eliminating foods with the highest fat content (fried foods, butter, desserts) and gradually reduce its portion in your diet. In addition, avoid trans fats, red meats, or charred or smoked foods as much as possible. Additionally, incorporate omega-3 fatty acids, which act as helpful, bioactive lipid mediators.
Avoid Smoking and Use Alcohol in Moderation
If you smoke, we strongly urge you to stop. If you don’t smoke, avoid starting. If you choose to drink, do so in moderation – usually one serving per day. Too much alcohol can increase the risk of breast cancer, due to alcohol’s ability to break down DNA.
Know Your History and Incorporate Regular Screenings
Be aware of other factors in your own history that may be a possible risk factor, such as being 60 years or older; family history of breast cancer; menstruation prior to age 12; menopause at age 55 or over; first childbirth after age 35; no children; dense breasts; long-term hormone replacement therapy; history of benign breast growth. Be sure to do regular breast exams and to have a mammogram periodically, after the age of 40.
Strive for Balance
Look for ways to simplify, de-stress and balance your daily living. Take small steps each day to improve your regular routine: “Put yourself first” with exercise, meditation/spirituality, deep breathing, eating whole foods, making healthy choices for snacks and getting quality sleep to help your body repair and recharge. Also, look for natural dietary supplements to help fill in your nutritional gaps. Ensure you’re getting the daily recommended servings of fresh fruits and vegetables as well as total body nutritional support. (US Gov. Dietary Guidelines)
Nutritional Supplements to Support Women’s Breast Health and Body Balance:
At EnivaHealth, we believe each human body was designed to be healthy. It was designed to be energetic, lean, agile, and resilient at healing. You were created to live an abundant, healthy and vibrant life. EnivaHealth is proud to create and manufacture pure liquid nutraceuticals with no artificial preservatives. Our liquid supplements are natural solutions to help you feel and look your best.