October is the month in which we are encouraged to “think pink”. As such, we wanted to take a moment to provide our two cents on the elements within our power when it comes to being proactive about breast health. Breast health is an essential aspect of overall well-being for women of all ages. With simple lifestyle changes and supplements for breast health, you can empower yourself with knowledge and healthy habits. Here are some key steps you can take to prioritize your breast health.
1. Regular Self-Examinations
We hate to repeat the most popular advice ad nauseam, but being familiar with your healthy body is absolutely the most crucial tip for the detection of new irregularities. Regular self-examinations help you understand what is normal for your breasts so that you can notice any changes early on. Perform a self-exam monthly, ideally a few days after your menstrual cycle ends when breasts are less likely to be swollen or tender. Here is a link to detailed instructions for a thorough self-examination [1].
2. Stay Active
Engaging in regular physical activity is beneficial for your overall health and can positively impact your breast health [2,3]. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises [2,3].
3. Maintain a Balanced Diet
A nutritious diet can play a significant role in maintaining breast health [3]. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals (think “Mediterranean Diet”). Foods rich in antioxidants, fiber, and healthy fats are particularly beneficial [4,5]. On the flip side, you should consider reducing your intake of processed foods and sugary drinks [6,7]. Additionally, certain nutritional supplements can support breast health:
- Vitamin D: Adequate levels of Vitamin D are essential for overall health and may contribute to breast health [8]. Consider taking a supplement, especially if you have limited sun exposure.
- Omega-3 Fatty Acids: Found in fish oil or flaxseed oil supplements, omega-3 fatty acids have inflammation-balancing properties that can support breast health [9]. Reducing other types of saturated fats in the diet may add to this benefit [9].
- Vitamin E: This antioxidant helps protect cells from damage and can be beneficial for breast tissue health [10].
- Iodine: Iodine plays a crucial role in breast health, and a supplement can be useful if your diet is lacking [11]. A supplement that contains iodine and no salt is preferential over relying on iodized salt for your daily intake, as too much salt in the diet can have negative health consequences.
- Resveratrol: As a potent and powerful antioxidant, resveratrol can provide additional support for breast health by quelling free radicals and reducing their impact on cellular health* [12].
*Important note: Always discuss any changes in breast tissue with your doctor and keep them informed of all supplements you are taking at all stages of your health journey.
4. Manage Your Weight
We know people come in all shapes and sizes, and a healthy weight range for your body is personal to you. However, finding and maintaining a healthy weight for your body is important for breast health [13]. Excess body fat can produce hormones that may affect breast tissue. By staying within a healthy weight range, you can help support your breast health.
5. Limit Alcohol Consumption
Moderation is key when it comes to alcohol and breast health, regardless of the spirit [14]. Limiting (or eliminating) your intake can help support your breast health [14]. Aim for no more than one drink per day, if you choose to drink.
6. Avoid Smoking
Smoking has numerous negative effects on your health, including your breast health [15]. If you smoke, seek resources to help you quit. If you don’t smoke, avoid exposure to secondhand smoke whenever possible.
7. Breastfeed (If Possible)
Breastfeeding has many benefits for both mother and child, including positive effects on breast health [16]. If you can and choose to, breastfeeding can be a healthy option.
8. Schedule Regular Check-Ups
Routine check-ups with your healthcare provider are essential for maintaining breast health. Discuss any concerns or changes you notice during self-examinations, and ensure you follow recommended screening guidelines based on your age and risk factors. Be sure to discuss breast density with your doctor, as the density of your breasts and the effectiveness of mammography are highly correlated [17]. Very dense breast tissue may require MRI scanning versus traditional mammography for proper screening [17].
9. Know Your Family History
Understanding your family’s health history can provide valuable insights into your own breast health. Share this information with your healthcare provider, as it can influence your personalized health plan.
10. Stay Informed
Education is empowering. Stay informed about the latest research and recommendations regarding breast health. Reliable sources such as healthcare providers, reputable health organizations, and scientific studies can provide valuable information.
For more educational resources and nutritional support on women’s health and wellness, visit our website, metabolicmaintenance.com. Stay empowered, stay healthy!
References
- https://my.clevelandclinic.org/health/diagnostics/3990-breast-self-exam
- https://www.mdpi.com/2072-6694/15/1/324
- https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.35043
- https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.32816
- https://www.mdpi.com/2072-6643/15/9/2057
- https://link.springer.com/article/10.1186/s12937-020-00604-1
- https://www.sciencedirect.com/science/article/pii/S0022316622003467
- https://erc.bioscientifica.com/view/journals/erc/29/2/ERC-21-0182.xml
- https://www.mdpi.com/1660-4601/19/13/7936
- https://onlinelibrary.wiley.com/doi/abs/10.1002/mc.23160
- https://www.mdpi.com/2072-6643/14/11/2209
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943596/
- https://link.springer.com/article/10.1007/s10555-022-10043-5
- https://academic.oup.com/alcalc/article/55/3/246/5748223
- https://www.tandfonline.com/doi/full/10.2147/BCTT.S268401
- https://onlinelibrary.wiley.com/doi/full/10.1002/cam4.5288
- https://www.sciencedirect.com/science/article/pii/S0960977622001618