Breast health is an important matter for women of all ages as breast cancer is the second leading cause of death in Canadian women over the age of 50 years old. Naturopathic doctors look at the person as a whole and work to address root causes to help reduce individual risk factors and build resilience within the body. Various factors can play a role in increasing the risk of breast cancer, such as poor nutrition, lifestyle habits (like smoking and/or alcohol use), family history and genetics, and exposure to environmental toxins (including radiation, dioxins, and carcinogens).
As a refresher here are some symptoms of breast cancer:
Peeling and/or flaking of the skin of the nipple
Inverted nipples
Changes in breast size or shape
Lumps, nodules, or cysts that differ from other parts of the breast
Nipple discharge when not lactating
Breast skin changes such as redness, pitting, or dimpling
If you are experiencing any of the above symptoms, please get in touch with your primary healthcare provider. Ensure that you are following the Canadian Cancer Society’s screening guidelines.
It is never too early to begin thinking about your breast health. By working with an ND, you can optimize your breast health through a holistic approach. Here are some things you can start doing today to reduce your risk of developing breast cancer:
Diet and Nutrition Changes
Chronic inflammation is recognized as a key player in the initiation and progression of various cancers. Increasing the consumption of anti-inflammatory foods such as fruits, vegetables, whole grains, and nuts and seeds can reduce oxidative stress – a process that happens when antioxidant levels are low in the body. Why are antioxidants important? These are the molecules that fight free radicals in your body - the cell-damaging bad guys that cause illness and aging. Studies have shown that following the Mediterranean Diet is useful in the prevention of breast cancer. For more information on the Mediterranean Diet, please check out our blog post.
Green tea contains a catechin called EGCG that has antioxidant and anti-inflammatory properties which help reduce the risk of breast cancer by modulating the inflammatory pathways and protecting the cells from DNA damage.
Alcohol and Smoking Reduction
It is widely known that cigarettes contain carcinogens which can lead to the potential of cancer development. As well, alcohol is classified as a Class 1 carcinogen by the International Agency for Research on Cancer (IARC). Emphasizing the importance of both smoking cessation and alcohol reduction is encouraged to help reduce breast cancer risk in young women, as the synergistic effect can further increase your risk. If you are reflecting on your alcohol usage, check out the most recent guidelines for Canadians - this report was released in 2023.
Physical Activity
Ten percent of breast cancer incidents are attributed to inactivity. Exercise should be used for primary prevention of the disease. Increasing physical activity levels can help decrease body weight and thus reduce the risk of breast cancer, especially in post-menopausal women. Physical activity has also been shown to help enhance immune function and reduce inflammation within one’s body – this can help provide the body with better defenses against cancerous cell growths. A study of breast cancer survivors showed women who exercised 3-5 hours per week had an almost 50% reduction in occurrence (Holmes et. al, 2005).
The takeaway - get moving! Aim for at least 150 minutes of moderate to vigorous physical activity per week. Be sure to include both resistance and aerobic exercise, with the goal of elevating your heart rate and increasing your body temperature. This is a great habit to include in your everyday life for overall better health.
vitamin d
Finally, ensure you get your levels tested and supplement accordingly, as low levels increase the risk of developing breast cancer.
If you are interested in learning more about breast health strategies and treatments, our NDs would love to chat with you!
In good health.
Sami Leung, ND (Cand.)
References
Breast Cancer Basics - High Risk Conditions. Canadian Breast Cancer Network. (n.d.). https://cbcn.ca/en/high-risk-conditions
Centers for Disease Control and Prevention. (2023, July 25). What are the symptoms of breast cancer? Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/breast/basic_info/symptoms.htm
Wang, K., Sun, J.-Z., Wu, Q.-X., Li, Z.-Y., Li, D.-X., Xiong, Y.-F., Zhong, G.-C., Shi, Y., Li, Q., Zheng, J., Shivappa, N., Hébert, J. R., Foukakis, T., Zhang, X., Li, H.-Y., Xiang, T.-X. & Ren, G.-S. (2020). Long-term anti-inflammatory diet in relation to improved breast cancer prognosis: A prospective cohort study. Npj Breast Cancer, 6(1). https://doi.org/10.1038/s41523-020-00179-4
Laudisio D, Castellucci B, Barrea L, Pugliese G, Savastano S, Colao A, Muscogiuri G. Mediterranean diet and breast cancer risk: a narrative review. Minerva Endocrinol (Torino). 2021 Dec;46(4):441-452. doi: 10.23736/S2724-6507.20.03266-6. Epub 2020 Sep 24. PMID: 32969630. https://pubmed.ncbi.nlm.nih.gov/32969630/
Gianfredi, V., Nucci, D., Abalsamo, A., Acito, M., Villarini, M., Moretti, M. & Realdon, S. (2018). Green tea consumption and risk of breast cancer and recurrence—a systematic review and meta-analysis of observational studies. Nutrients, 10(12), 1886. https://doi.org/10.3390/nu10121886
Johnson, K. C., Miller, A. B., Collishaw, N. E., Palmer, J. R., Hammond, S. K., Salmon, A. G., Cantor, K. P., Miller, M. D., Boyd, N. F., Millar, J. & Turcotte, F. (2010). Active smoking and secondhand smoke increase breast cancer risk: The report of the Canadian expert panel on tobacco smoke and breast cancer risk (2009). Tobacco Control, 20(1). https://doi.org/10.1136/tc.2010.035931
Boyle, P. & Boffetta, P. (2009). Alcohol consumption and breast cancer risk. Breast Cancer Research, 11(S3). https://doi.org/10.1186/bcr2422
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Pierobon, M. & Frankenfeld, C. L. (2012). Obesity as a risk factor for triple-negative breast cancers: A systematic review and meta-analysis. Breast Cancer Research and Treatment, 137(1), 307–314. https://doi.org/10.1007/s10549-012-2339-3
Holmes MD, Chen WY, Feskanich D, Kroenke CH, Colditz GA. Physical activity and survival after breast cancer diagnosis. JAMA. 2005 May 25;293(20):2479-86. doi: 10.1001/jama.293.20.2479. PMID: 15914748. https://pubmed.ncbi.nlm.nih.gov/15914748/
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