The topic of cancer is something I’m passionate about because far too many people don’t realize that MOST cancers are preventable. Sadly though, our healthcare system remains focused on “finding a cure,” even though cancer is largely preventable.
The research is clear: genetics are responsible for less than 5-10% of cancer cases, while 90-95% come from lifestyle choices. Unfortunately, many people aren’t aware of this because there isn’t much financial incentive in prevention, but that’s a topic for another day.
October is Breast Cancer Awareness Month, and it’s important to address the growing and concerning problem of breast cancer while highlighting that it too is largely preventable. A significant reason for the increase in cases is our modern lifestyles—stress, processed foods, sedentary lifestyles, unhealthy coping mechanisms like overindulging in sugar and alcohol, and exposure to toxins.
Instead of treating our bodies with the respect they deserve, many of us end up facing a diagnosis and feeling like victims of circumstance. While it’s true that we can’t control everything, there is a great deal we can do to prevent cancer through healthier choices and awareness.
By emphasizing prevention and empowering individuals to make healthier choices, we can challenge the status quo and advocate for a system that values well-being over profit. Can I get an amen?!
My Top Breast Cancer Prevention Tips:
- Ditch Sugar
Sugar compromises the immune system. We all have cancer cells in our bodies, and a healthy immune system is crucial for keeping these cells in check and preventing their growth. Excessive sugar consumption also affects metabolic health, and cancer is often considered a “metabolic disease” that occurs due to metabolic dysfunction. - Stop Using Xenoestrogens
Xenoestrogens are hormone disruptors that imitate estrogen and have been linked to breast cancer. They are commonly found in conventional skincare, makeup, detergents, soaps, and lotions. Ditch toxic personal care items as soon as possible; these toxins have been proven to increase breast cancer risk. - Eat a Whole Food Diet
Following a whole food diet is one of the most effective ways to help prevent breast cancer and other forms of cancer. Processed foods can increase inflammation and compromise the immune system—conditions that cancer thrives in. - Incorporate Adequate Fiber and Vegetables
Include plenty of vegetables, especially cruciferous ones like kale, broccoli, Brussels sprouts, cabbage, cauliflower, arugula, bok choy, collards, turnips, rutabaga, and radishes. These vegetables are rich in indole-3-carbinol and sulforaphane, which help eliminate “bad” estrogens from the body and support detoxification. - Support Liver Function
A well-functioning liver is essential for removing toxins from the body, as toxin buildup is associated with a higher risk of cancer. Lowering toxic burden by eliminating alcohol, NSAIDs, decreasing exposure to PFAS and plastics, avoiding conventional detergents, and swapping out toxic personal care items can significantly improve liver function and overall health. - Exercise Daily
Research shows that maintaining a healthy body weight significantly lowers the risk of developing breast cancer, as cancer thrives on excess fat. In fact, research shows that those who have gained 14-29 pounds since high school have a 60% higher risk of developing cancer. A combination of strength training 3-4 times a week and daily walks can reduce breast cancer risk by 40%. Regular movement aids in detoxification, improves blood sugar levels, lowers body fat, reduces “bad” estrogens, decreases inflammation, and enhances immune function and DNA repair. - Practice Breathing and Meditation Daily
Stress hormones like cortisol and adrenaline increase inflammation and compromise immune function. Since stress and inflammation are at the root of many diseases, managing stress is crucial in breast cancer prevention. - Cut Back on Alcohol
Research consistently shows that drinking alcohol significantly increases the risk of breast cancer. Just one drink per day increases the risk by 13%, and this number rises by an additional 10% with each added drink. Reducing alcohol consumption is vital, as it burdens the liver, disrupts detox pathways, contributes to estrogen dominance, feeds cancer cells, and compromises the immune system. There is no “safe” amount of alcohol—it’s a toxin. - Test Hormones and Address Imbalances
Hormone imbalances, such as estrogen dominance or low progesterone, have been linked to female cancers. The only way to properly diagnose and treat these imbalances is to test! The Dutch test is a reliable option because it shows estrogen metabolites and how effectively one is methylating, or eliminating, toxins that can contribute to cancer. - Ditch Processed Foods and Consume More Omega-3s
The standard American diet provides 10 times more omega-6 fatty acids than omega-3s, leading to chronic inflammation. The optimal omega-6 to omega-3 ratio is 4:1, but the typical American diet is closer to 30:1. Eating more omega-3s (found in salmon, sardines, chia seeds, and fish oil) and fewer omega-6s (found in vegetable oils and processed foods) is essential for reducing inflammation. - Check Yourself
Self-examination and early detection are key. You know your body best, so take the time to observe it. Make breast checks a monthly habit—palpate breast tissue, armpits, and surrounding lymph for lumps, bumps, or tenderness. Not all lumps are problematic, but it’s important to keep watch! - Use Healthy and Safe Screening Options
Mammograms expose the body to radiation, which can increase the risk for all cancers, including breast cancer. While I’m not suggesting avoiding mammograms entirely, consider safer alternatives for regular screenings, such as thermography, which does not involve harmful radiation. - Prioritize Nervous System Health
Chronic stress contributes to a range of health issues, including breast cancer. Research indicates that individuals with unresolved trauma have a higher likelihood of developing cancer, primarily due to the detrimental effects of stress on the body and a dysfunctional nervous system.
Every October, when I share my breast cancer prevention tips, I get a comment like this:
Some individuals express frustration, feeling that my post implies their diagnosis is their fault. They say, “I’m really healthy, and I got cancer,” implying cancer isn’t preventable, and they feel disempowered rather than empowered by the message.
In contrast, I also hear from individuals diagnosed with cancer who view their situation as an opportunity for deeper healing and growth. They resonate with the idea that much cancer is preventable, take full responsibility for their health, and feel empowered to make positive changes.
If you’re interested in my response, you can CLICK HERE to read my new post, “Can Healthy People Get Cancer?”
