Every October, I wish that we could rename it Breast Cancer Prevention Month! As a survivor myself, I want to EMPOWER people and not let FEAR rule the day. So here are my Top 10 Breast Cancer Prevention Tips.
- Increase consumption of veggies! 8-10 servings per day. Get as many colors as possible - especially greens….. Take my RAINBOW EVALUATION to get a baseline.
- Fiber up! 35g per day (veggies, fruits, beans, nuts, non-gluten grains)
- Have protein at every meal – think “clean” and “lean”! 3-4oz
- Boost good fats/Omega3’s (olive, coconut, ghee, avocado, nuts, wild salmon, grass-fed beef) to decrease inflammation!
- Kick the SUGAR habit!!! And avoid the other white stuff too – white flour, white rice, and pasta. Use fruit to satisfy your sweet tooth! Remember, sugar feeds cancer…..
- Watch your alcohol! One glass of wine a day increases your risk of breast cancer by 40%!!! Yes, you read that correctly. Alcohol every day challenges your liver’s ability to metabolize your estrogen…. Stick to three glasses of wine per week.
- Go Clean & Green – Avoid Toxins where you can! Filter your water, eat organic food, buy non-toxic cleaning and body care products. Check out www.ewg.org to work on this. These toxins are hormone disrupters!
- Check your Vitamin D level! 50-90 is the current recommended range to prevent BC. Take my VITAMIN D EVALUATION to assess your level and get a blood test. While you are at it, check your CRP which is a measure of inflammation.
- Manage your STRESS better! You have to start somewhere so how about getting some help from an app? Check out HeadSpace.
- Get great SLEEP – if you are not getting great sleep, take the time to figure out why! That's ten, but we can't forget EXERCISE!
If you need individual support to implement these lifestyle changes, please contact me for private coaching. I would be happy to help you make these changes with ease!
Note - The RAINBOW EVALUATION and VITAMIN D EVALUATION are fillable PDFs, so simply fill them out and save with your name and date and e-mail it back to me.
Be well,
Kathy
Kathy Beach, NBC-HWC
Health Coach & Cancer Wellness Coach
kathybeach@integrativehealthmanagement.org