BOOST BREAST HEALTH WITH THESE BUST MUSTS
More important than early detection is the power of prevention in the hands of every woman. This includes properly performing breast self-exams (BSE), and taking care of body and mind in ways that boost breast health.
SIX WAYS TO BOOST BREAST HEALTH
Know Your Bosom. It’s important for a woman to be familiar with the look and feel of her own breasts. Performing a monthly BSE is the best way to detect a lump or other abnormality. This video will help you do it right.
GO FOR GREEN. A component of green tea called epigallocatechin gallate (ECCG) is a powerful antioxidant that is believed to suppress the growth of new blood vessels in tumors. ECCG also seems to play a role in keeping cancer cells from destroying healthy tissue. Enjoy at least a cup or two of tea daily. The Japanese have 4 to 6.
GET CRUNCHY. Broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables contain cancer-fighting compounds that convert excess estrogen into a form that is more “friendly” to a woman’s body. Women who eat a high percentage of cruciferous veggies on a daily basis are less likely to develop breast cancer. Enjoy a “crunchy salad” or add steamed mixed veggies to your daily meal plan.
GET SPICY. The turmeric plant contains curcumin, which is known to support a strong immune system. Some research shows curcumin can reactivate genes that suppress tumor development and stave off cancer cells. Add a curry night to your weekly meal plan.
FIBER UP. Fiber from fruits and whole grains helps rid the body of toxins. In addition, flax contains cancer-fighting compounds, called lignans, that can block the negative effects of excess estrogen on cells. Sprinkle flaxseed on your salad or yogurt.
Whatever you do, be proactive. Cancer is real and it’s on the rise. Prevention starts right now this moment. If you are feeling stressed, take a deep breath, this too shall pass. Don’t take yourself and life so seriously. We are meant to have fun and enjoy this journey called life!
- Breast Cancer.org. “U.S. Breast Cancer Statistics.” Accessed on Aug 4, 2016.
- How to Check Breasts for Lumps (video). Accessed on Aug 4, 2016.
- Yang, H., Brittany M. B., and Barbara L. A., “Stress and Quality of Life in Breast Cancer Recurrence: Moderation or Mediation of Coping?” Annals of behavioral medicine : a publication of the Society of Behavioral Medicine 35.2 (2008): 188-197. PMC. Web. 4 Aug. 2016.
- Ohio State University Comprehensive Cancer Center. Resources on stress, yoga, lifestyle habits, psychological resources effects on cancer treatment and aggressiveness of cancer. Accessed on Aug 4, 2016.
- National Cancer Institute.com “Psychological Stress and Cancer.” Accessed on Aug 4, 2016.
FOOD FOR THOUGHT. . .
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
BROCCOLI: SUPER HERO OF VEGETABLES
Broccoli’s secret weapon is actually two chemicals: sulforaphane and indole-3-carbinol (I3C). These chemicals boost the body’s ability to detoxify, help moderate estrogen levels, and have been shown to slow the progression of tumors.
It’s easy to add broccoli to your diet because you can enjoy it raw, steamed, in stir-fry, soups, slaws, and even in a green smoothie. A serving is one cup; aim for two to three servings per week.
Purchasing tips: Choose organic broccoli florets that are uniformly colored (dark green, sage or purple-green, depending upon variety) and with no yellowing. Store in a plastic bag, with no extra air trapped inside, in the fridge for up to a week.
- American Institute for Cancer Research. “Phytochemicals: The Cancer Fighters in the Food We Eat.”Accessed on August 4, 2016.
- Ware, Megan. “Broccoli Health Benefits.” Medical Health News Today.com. Accessed on August 3, 2016.
- Linus Pauling Institute. Indole-3-Carbinol. Accessed on August 4, 2016.
- WorldsHealthiestFoods.com “What’s New & Beneficial about Broccoli?” Accessed on August 3, 2016.
- Nguyen, Hanh H. et al. “1-Benzyl-Indole-3-Carbinol Is a Novel Indole-3-Carbinol Derivative with Significantly Enhanced Potency of Anti-Proliferative and Anti-Estrogenic Properties in Human Breast Cancer Cells.” Chemico-biological interactions 186.3 (2010): 255-266. PMC. Web. 2 Aug. 2016.
BROCCOLI WITH ORECCHIETTE
Pungent garlic and spicy red pepper are balanced by the light sweetness of green broccoli in this vegan dish. Use organic ingredients.
5 garlic cloves
1/3 cup extra-virgin olive oil
2 medium sized heads of fresh broccoli
1 cup water
1/4 tsp hot red-pepper flakes
1/2 tsp salt
1/2 tsp black pepper
1/3 cup grated Parmigiano-Reggiano plus additional for serving (optional)
1 pound dried gluten free orecchiette pasta, or gluten free pasta of your chocie
2 tbsp pink Himalayan salt
MORE TO LOVE ABOUT GREEN TEA (Camellia sinensis)
Researchers have begun studying the role of isoflavones from Red Clover in cancer prevention and treatment. Preliminary evidence suggests these isoflavones may stop cancer cells from growing or actually kill cancer cells in test tubes. Researchers theorize that Red Clover may help prevent some forms of cancer, such as prostate and endometrial cancer. If you have a family history or personal history of cancer, please consult your holistic doctor to determine if Red Clover is appropriate for you.
- Jain, P.K., Joshi, H. “Coumarin: Chemical and Pharmacological Profile.” Jnl. Applied Pharmaceutical Sci. (2012) 02:06. pp. 236-240. Accessed on August 4, 2016.
- University of Maryland Medical Center. “Red Clover.” Complementary and Alternative Medicine Database Online. Accessed on August 4, 2016.
- Baber R.J., Templeman C., et al., “Randomized, Placebo-Controlled Trial of an Isoflavone Supplement and Menopausal Symptoms in Women.” Climacteric. (1999b) 2(2). pp. 85-92.
- Duke J.A. CRC. Handbook of Medicinal Herbs. Boca Raton, FL: CRC Press, Inc.; (2000) p.614. Full Text Available.
- North American Menopause Society (NAMS). “The Role of Isoflavones in Menopausal Health: Consensus Opinion of the North American Menopause Society.” Menopause. (2000) 7(4):215-229. Accessed Aug 4, 2016.
NUTRIENT-RICH RED CLOVER (Trifolium pratense)
Osha grows in a limited region in the U.S. so it can be hard to find in typical grocery stores. Ask for it in the specialty or natural foods grocers or look for it online from a source that specializes in the herb. If you’re unsure about the source, don’t buy it (or pick it in the wild), as Osha leaves resemble Hemlock, a poisonous plant.
Many factors determine the appropriate amount of Osha to take, including a person’s age, weight, and symptoms. Women who are pregnant or breastfeeding should not take Osha root. Talk with your holistic healthcare professional before taking Osha Root.
- Cleveland Clinic: Cinnamon. Accessed 2 Dec 2016.
- Examine.com: Cinnamon Essential Benefits, Effects & Information. Accessed 2 Dec 2016.
- World’s Healthiest Foods: Cinnamon (ground)
- Johannes, L. Little bit of Spice for Health, but Which One? The Wall Street Journal (online, 2014, Oct.) Accessed 4 Dec 2016.
- Hlebowicz, J. et al., ‘Effect of Cinnamon on Postprandial Blood Glucose, Gastric Emptying, and Satiety in Healthy Subjects.’ Am J Clin Nutr. (2007 Jun) 85:6,1552-6. Accessed 4 Dec 2016.
WHAT IS THERMOGRAPHY?
Breast thermography (also known as Digital Infrared Imaging-DII) is a 15-minute, pain-free, non-invasive test that shows the structure of your breast while measuring heat emanating from the surface of your body. Changes in skin temperature are the result of increased blood flow. This is important because even early-stage cancers need a blood supply to bring in nutrients to feed the cancer.
Because temperature change shows up as colors brighter than those of healthy cells, thermography can identify precancerous or cancerous cells earlier and with less ambiguous results. Studies indicate that an abnormal thermography test is 10 times more significant as a future risk indicator for breast cancer than having a family history of breast cancer.
IS IT RIGHT FOR ME?
The FDA has authorized breast thermography as a risk assessment tool to be used in addition to – not in replace of – mammography. Women must be at least 20 years old. It’s not suitable for women who have very large or fibrocystic breasts, are using hormone replacement treatment, have had cosmetic breast surgery, or are nursing or pregnant. Consult with your physician to determine if it’s an option for you.
When to Test (may vary based on personal and family medical history)
● Age 20
● Age 20 – 29
Thermogram every 3 years
● Age 30 and over
- Gotzsche, P. and Olsen, O., Cochrane. Review on Screening for Breast Cancer with Mammography. The Lancet (Oct. 20, 2001), 358: 9290, pp. 1340-42. Accessed Aug 7 2016.
- Camp, Eli. “Breast Thermography.” Shared in personal correspondence. Aug 4, 2016.
- BreastThermography.com “Types of Breast Imaging.” Accessed on Aug 7, 2016.
- Northrup, C. “The Best Breast Test.” Accessed Aug 7, 2016.
- Gotzsche, P. and Olsen, O., “Is Screening for Breast Cancer with Mammography Justifiable?” The Lancet, (Jan. 8, 2000), 355: 9198, pp. 129-34. DOI.
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