Boost Breast Health with these Bust Musts

From the bare-breasted days of the cave woman, through the Renaissance and into the era of blonde bombshells, a woman's bosom has been an icon representing both sexual prowess and vitality. But the breasts are also vulnerable. One in eight women will be diagnosed with breast cancer and, each year, about 40,000 women die from the disease.

From puberty through the elder years, it’s imperative for a woman to take care of her breasts, from the inside out, both physically and emotionally.

The “bust musts” for breast health go beyond screenings and routine self-exams.

Until recently, the prevalent thinking was that screenings are the best way to detect and treat cancer before it metastasizes. However, increasing numbers of false-positive tests have led to unnecessary medical treatment. In some cases, screenings have failed to detect active tumors. It could be that timing for screenings should be personalized, based on health and family history, age, and lifestyle habits.

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:

Chill Out.

In general, excessive stress has negative effects on health. Research indicates that stress can also increase your risk for breast cancer as well as its recurrence (Ohio State U). Because stress impairs immunity, there’s evidence that it can alter how aggressively cancer develops.

To manage stress, try yoga or meditation.

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.

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.

 

Resources

Breast Cancer.org. “U.S. Breast Cancer Statistics.” Accessed on Aug 4, 2016: http://www.breastcancer.org/symptoms/understand_bc/statistics

How to Check Breasts for Lumps (video). Accessed on Aug 4, 2016: https://www.youtube.com/watch?v=ga_mHYGgeFM

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. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2486834/

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: https://cancer.osu.edu/research-and-education/clinical-research/breast-cancer

National Cancer Institute.com “Psychological Stress and Cancer” Accessed on Aug 4, 2016: http://www.cancer.gov/about-cancer/coping/feelings/stress-fact-sheet

TechTimes.com “Garlic, Broccoli, Boost Immune System to Fight Cancer”. Accessed on Aug 4, 2016: http://www.techtimes.com/articles/21005/20141127/garlic-broccoli-boost-immune-system-and-help-fight-aggressive-cancers.htm

University of California San Francisco Online News Center. “Killing Cancer through the Immune System” Accessed on Aug 3, 2016: https://www.ucsf.edu/news/2014/01/111531/killing-cancer-through-immune-system

Du, Guang-Jian et al. “Epigallocatechin Gallate (EGCG) Is the Most Effective Cancer Chemopreventive Polyphenol in Green Tea.” Nutrients (2012), 4.11 1679-1691. PMC. Web. 4 Aug. 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509513/

Singh, Brahma N., Shankar, S. & Srivastava. R.K., “Green Tea Catechin, Epigallocatechin-3-Gallate (EGCG): Mechanisms, Perspectives and Clinical Applications.” Biochemical pharmacology (2011), 82.12 pp.1807-1821. PMC. Web. 4 Aug. 2016: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082721/

National Cancer Institute.com “Cruciferous Vegetables and Cancer Prevention.” Accessed August 3, 2016: http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

Rahmani, Arshad H. et al. “Curcumin: A Potential Candidate in Prevention of Cancer via Modulation of Molecular Pathways.” BioMed Research International 2014 (2014): 761608. PMC. Web. 4 Aug. 2016: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176907/pdf/BMRI2014-761608.pdf

American Institute for Cancer Research. “Flaxseed and Breast Cancer.” Accessed Aug 4 2016: http://preventcancer.aicr.org/new/docs/pdf/AICR-InDepth-Issue-01-Flaxseed-and-Breast-Cancer.pdf

Marmot, M G et al. “The Benefits and Harms of Breast Cancer Screening: An Independent Review: A Report Jointly Commissioned by Cancer Research UK and the Department of Health (England) October 2012.” British Journal of Cancer 108.11 (2013): 2205-2240. PMC. Web. 4 Aug. 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693450/pdf/bjc2013177a.pdf

National Cancer Institute.org. “Mammograms Fact Sheet”. Accessed Aug 4, 2016: http://www.cancer.gov/types/breast/mammograms-fact-sheet

O’Connor, S. “Why Doctors are Rethinking Breast Cancer” Time online. (Oct 12, 2015 print edition). Accessed on Aug 4 2016: http://time.com/4057310/breast-cancer-overtreatment/