Reducing Your Risk- in Honor of Breast Cancer Awareness Month

In honor of breast cancer awareness month, I sought to create a list of the current research out there on reducing your risk. Virtually everyone on the planet has had a loved one, if not themselves, affected by the physical, mental, and emotional devastations of cancer. There is still uncertainties of the etiology, and like everything, genetics plays a huge role in cancer risk; however, there are a plethora of practices that are scientifically linked with lowering your risk (sometimes by over half). Moreover, there is evidence that they can also improve treatment outcomes and act as chemoprotectives for those currently battling cancer.

The following are holistic approaches that you can take everyday to lower your cancer risk. And like all of health, it isn’t about perfection but about consistency.

Holistic Approach- Nutrition

Alkalize your diet (create a more basic pH): that is- MORE vegetables and LESS salt, acid, fat, and alcohol. The goal is to lower inflammation causing foods and upregulate your immune system, which thrives in a more basic pH^3,4,6:

INCREASE CONSUMPTION:

• Active molecule Kaempferol– found in bee pollen, broccoli, garlic, moringa leaves, and chia seeds– are anti- inflammatory + chemo-, cardio-, neuro- protective, + antitumor + antioxidant⁵
• Active molecule DIM [Di(indol-3-yl)methane]- found in Brassica vegetables: cabbage, broccoli, cauliflower, kale, and brussel sprouts– increase apoptosis in cancer cell lines¹
• Active flavonoid Apigenin– are very high in chamomile flowers (which also destresses you for a double whammy, see Mental Practices from above) , parsley, and celery – attenuate inflammation + stops SASP pathway that results in cancer⁷
• Flaxseeds– which are fibrous + anti- estrogen, especially potent in reducing breast and colon cancer risk.
• Herbs- like parsley, basil, and mint– are chock full of antioxidants that fight free radicals

DECREASE CONSUMPTION:

• Red meat
• If you eat dairy and meat, buy hormone/ antibiotics- free
• Eat processed food very minimally

Holistic Approach- Mind + Spirit

• There is riveting new research that suggests a positive mindset can cure chronic disease and maybe even cancer. Check out ‘Heal’ documentary on Netflix
• Strong spirituality, support systems, and community are linked with better cancer outcomes and overall more robust health

Holistic Approach- Healthful Activities

• Ladies, breast feed if you can, not only is it absolute gold when it comes to nutrition for baby it can lower your risk for breast cancer²
• Lower your stress + get more rest- take part in activities that lower your stress, i.e. meditation or tapping EFT (Emotional Freedom Technique). Get to bed earlier and practice unwinding techniques i.e. drinking chamomile or peppermint tea, reading before bed, sleep meditation, and journaling
• Go Green: lessen your exposure to air pollution, or nitrogen dioxide, and get more fresh air  
• Mitigate air pollution with indoor plants, such as English Ivy and Aloe, which remove toxins and VOCs from your home
• Lower carcinogenic products in your home- room sprays & air fresheners, cleaners, and hair dye

In conclusion, these practices are often associated with short term actions like lowering inflammation, acidosis, and free radicals that, over time, can cause cancer. Generally, these practices are an intuitive part of health and wellness so if you forget granular details, it is always best to ask yourself the question: ‘what can I do to holistically benefit my body’ and ‘what is my body telling me I need more (or less) of?’

Lastly, in congruence with honoring awareness, it is the perfect time to make donations to a cancer research foundation, be a part of a cancer support system, or pray for those affected.

in loving memory of Gilda Rose Delewski

Thanks for reading xoxo

References:

1. Ahmad, Aamir, et al. “Pentafluorophenyl Substitution of Natural Di(Indol-3-Yl)Methane Strongly Enhances Growth Inhibition and Apoptosis Induction in Various Cancer Cell Lines.” Chemistry & Biodiversity, U.S. National Library of Medicine, Apr. 2019, www.ncbi.nlm.nih.gov/pubmed/30715794?log%24=activity.
2. Anstey, Erica H, et al. “Breastfeeding and Breast Cancer Risk Reduction: Implications for Black Mothers.” American Journal of Preventive Medicine, U.S. National Library of Medicine, Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6069526/.
3. Galvão De Podestá, Olívia Perim, et al. “Consumption of Minimally Processed Foods as Protective Factors in the Genesis of Squamous Cell Carcinoma of the Head and Neck in Brazil.” PloS One, Public Library of Science, 25 July 2019, www.ncbi.nlm.nih.gov/pubmed/31344089.
4. Hamaguchi, Reo, et al. “Effects of an Alkaline Diet on EGFR-TKI Therapy in EGFR Mutation-Positive NSCLC.” Anticancer Research, U.S. National Library of Medicine, Sept. 2017, www.ncbi.nlm.nih.gov/pubmed/28870946.
5. Imran, Muhammad, et al. “Kaempferol: A Key Emphasis to Its Anticancer Potential.” Molecules (Basel, Switzerland), MDPI, 19 June 2019, www.ncbi.nlm.nih.gov/pubmed/31248102?log%24=activity.
6. Park, Yong-Moon Mark, et al. “Higher Diet-Dependent Acid Load Is Associated with Risk of Breast Cancer: Findings from the Sister Study.” International Journal of Cancer, U.S. National Library of Medicine, 15 Apr. 2019, www.ncbi.nlm.nih.gov/pubmed/30247761.
7. Perrott, Kevin M, et al. “Apigenin Suppresses the Senescence-Associated Secretory Phenotype and Paracrine Effects on Breast Cancer Cells.” GeroScience, Springer International Publishing, Apr. 2017, www.ncbi.nlm.nih.gov/pubmed/28378188.