Here is a topic that, in my opinion, isn’t spoken about enough. Most of my clients come to me after being diagnosed with something affecting their breasts. But today, I want to focus on prevention and what you can do to take charge of your breast health.
Breast Health is More Than Just Routine Checks
Many of us think that regular mammograms and self-checks are the only things we need to do. While these are important, there’s so much more you can do to support your breast health proactively. Let’s dive into some lifestyle factors that may influence your breast health and contribute to disease conditions.
Why Estrogen Balance Matters
Excess estrogen (or estrogen dominance) can lead to breast tenderness, fibrocystic breasts, PMS symptoms, and even increased breast cancer risk. Your body naturally detoxifies excess estrogen through the liver—but it needs the right nutrients to do it efficiently.
What Affects Breast Health?
1. The role of food in breast health
Did you know that the foods you eat can support your estrogen metabolism and overall breast health? Here’s how:
- Cruciferous Vegetables (broccoli, cauliflower, cabbage) contain a compound called I3C (Indole-3-Carbinol), which transforms into DIM (Diindolylmethane) in the body.
DIM helps metabolise estrogen efficiently, reducing harmful by-products that may contribute to breast disease.
Estrogen isn’t just one hormone—it has different metabolites (or breakdown products) in the body.
DIM helps shift estrogen metabolism toward producing more beneficial estrogen metabolites (2-hydroxyestrone) and less of the harmful ones (4- and 16-hydroxyestrone).
‘Good’ estrogen metabolites (2-OH) are linked to lower breast cancer risk and healthier breast tissue. ‘Bad’ estrogen metabolites (4-OH and16-OH) can stimulate excessive cell growth, increasing the risk of estrogen-related conditions, including fibroids, cysts, and breast tissue abnormalities.
- Flaxseeds are rich in lignans, which help balance estrogen metabolism. Adding flaxseeds to your diet can support hormonal health.
- Healthy Fats from sources like olive oil, flaxseed oil, and avocado help reduce inflammation and support healthy hormone production.
By simply incorporating these foods into your meals, you’re supporting your breast health in a powerful way!
2. Foods to reduce or avoid
Certain foods and substances can negatively impact your breast health:
- Processed foods disrupt hormonal balance and gut flora, affecting estrogen metabolism.
- Excess sugar contributes to insulin resistance, which is linked to estrogen dominance.
- Alcohol places stress on the liver, reducing its ability to metabolise estrogen efficiently.
3. How personal care products affect breast health
Think of how many personal care products you used today……it is estimated that the average person uses more than 10 products daily.
The personal care products you use daily—skincare, toothpaste, makeup, deodorant, perfume—can contain thousands of chemicals that disrupt your hormones.
Here are a few key ones to look out for:
- Parabens: Found in cosmetics and skincare, parabens mimic estrogen and have been detected in breast tissue. Studies show that removing parabens from personal care products can reduce their levels in the body.
- Phthalates: Common in perfumes, nail polish, and hairspray, phthalates can interfere with both estrogen and testosterone balance.
- Triclosan: Found in antibacterial soaps and some toothpastes, triclosan disrupts thyroid function, which is crucial for breast health.
- BPA (Bisphenol A): Found in plastic food containers and water bottles, BPA leaches into food and drinks, mimicking estrogen and disrupting hormones.
A 2021 study reviewed the impact of endocrine disruptors on breast cancer development and found that chemicals like parabens and phthalates can accumulate in breast tissue, disrupt estrogen balance, and promote tumour growth.
Simple Swaps for Better Breast Health
You have control over what you put into and onto your body. Here are a few easy swaps you can make today:
- Add 1 cup of cruciferous vegetables daily (broccoli, cauliflower, cabbage).
- Add flaxseeds to your breakfast (e.g., muesli or yoghurt).
- Use healthy fats like avocado, olive oil, and flaxseed oil.
- Reduce or eliminate processed foods, sugar, and alcohol.
- Swap plastic containers and water bottles for glass or stainless steel.
- Choose personal care products free from parabens, phthalates, triclosan, and BPA.
Your Health, Your Choice
Now is the time to make intentional choices for your breast health. Whether it’s prevention or supporting your health after a diagnosis, small changes can have a big impact.
I’d Love to Hear From You!
Join our Radiant Health Collective on Facebook and join the conversation!
What’s one change you can make today to support your breast health?
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
